Thanks to its delicate flavour and firm texture, turbot has gained a privileged place in gastronomy. As a result, it has become a favourite choice for lovers of good food. Read on, and you will discover all the reasons why this fish should be part of your diet.
1. It is an excellent source of high quality protein
Turbot is a powerful source of protein, key to the repair processes and tissue development in our body. Its protein profile is of high quality, providing all the essential amino acids the body needs. It provides approximately 20 grams of protein per 100 grams of fish. For this reason, it is an optimal alternative for those seeking to maintain or increase muscle mass. It is also a healthy option for those who simply want to eat a balanced diet.
2. Allied to cardiovascular and digestive health
Another reason to include turbot in your diet is its low fat content and its richness in omega-3 fatty acids. This makes it a perfect food for low-calorie meal plans, and it is also easy to digest. It is worth mentioning that, being a white-fleshed fish with a delicate texture, it ends up being a very easy option for processing. Moreover, it is less likely to cause digestive discomfort compared to other higher-fat foods.
3. Provides a wide variety of essential vitamins and minerals.
Eating turbot provides us with different vitamins and minerals of great value, thus contributing positively to our state of health and general well-being. Among them, its significant content in:
Vitamin B12
This vitamin is key to the proper functioning of the brain and nervous system. At the same time, it is essential for our body to produce red blood cells. In other words, this means that deficiency can lead to anaemia and neurological problems.
Vitamin D
Unlike many foods, turbot is one of the few natural sources rich in vitamin D. This vitamin plays an essential role in the regulation of calcium and phosphorus in the body. Additionally, it not only supports bone mineralisation, but is also important for the proper functioning of the immune system and general health.
Consequently, these are other reasons to include turbot in your diet. It is worth noting that this nutrient is especially beneficial during the cold months. At this time of year, exposure to the sun, our main source of vitamin D, is limited. As a result, many people suffer from a decrease in vitamin D levels, which can affect their bone health and emotional state. However, by eating turbot, you can compensate for this seasonal deficiency. This will ensure that your body receives the right amount of this vital vitamin.
Selenium
This mineral has a powerful antioxidant role, protecting cells from damage and contributing to our defence system. Selenium also plays a key role in thyroid function, helping to balance metabolism.
Magnesium
Turbot is a valuable source of magnesium, a mineral that supports a number of critical body functions. In turn, it is essential for the proper performance of the muscular and nervous system, helping muscles to contract properly and nerves to transmit signals accurately. As if this were not enough, this mineral is essential in controlling blood pressure, as it contributes to the relaxation of blood vessels. Magnesium is even vital for promoting a healthy heart rhythm.
4. Reduced mercury levels
Mercury is a common concern when it comes to fish consumption, but turbot is a safe alternative in a balanced diet. This food has a very low amount of mercury, making it a suitable choice for frequent consumption, even by pregnant women and children.
Cooking methods
Turbot can be enjoyed in a variety of ways, including grilling, broiling and baking. These techniques are perfect, as its meat is tender and we do not recommend handling it too much. In addition, steaming or baking is one of the best options if you want to preserve its nutritional and organoleptic properties at their best.
When cooking in the oven, bear in mind that the internal temperature of the fillet should not be higher than 70ºC. Taking care of this detail will allow you to increase its flavour, so we recommend keeping the oven temperature between 180 and 190ºC.
As we have highlighted throughout this article, turbot is characterised by its tender and delicate texture, being low in fat and boneless. For these reasons, it is perfect for any type of preparation and is especially suitable for those who do not usually eat fish, such as children. It can be served with vegetables, mild sauces, or even with purées. If you haven't tried it yet, don't wait any longer!
