Fish

Fillet

Fillet of Turbot is the boneless side lifted from the frame—the everyday piece for this premium NE Atlantic flatfish. It shows firm sweet white flesh; even thickness and pin-bone removal matter. Leave skin on for crisp pan work or remove for delicate poaching. Keep turbot fillet iced until cooking; pat dry for browning, and stop when just opaque. Poaching, bone-in roasting, and pan-searing suit the cut. Season with salt, acid, and fat that frame firm sweet white flesh.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Dark Side

Head End

Tail

Top Side

Characteristics

Preparations

BakedFreshGrilledPan FriedPoachedRawRoastedWhole

Traits

BonelessEven ThicknessFine GrainLeanMildPremiumQuick Cook

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 129

Amount per 100 g

Total Fat 4.24 g
Saturated Fat 1 g
Trans Fat 0 g
Monounsaturated Fat 2.04 g
Polyunsaturated Fat 2.12 g
Cholesterol 52.1 mg
Sodium 82.9 mg
Salt 0.21 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 22.2 g
Water 68.7 g

Detailed nutrients

Energy 129 kcal
Water 68.7 g
Protein 22.2 g
Fat 4.24 g
- Saturated Fat 1 g
- Monounsaturated Fat 2.04 g
- Polyunsaturated Fat 2.12 g
  - Omega-3 0.85 g
Vitamins 38.4 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.65 mg
- Vitamin B5 — Pantothenic Acid 0.63 mg
- Vitamin B6 0.36 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.5 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.3 µg
- Vitamin E 0.51 mg
- Vitamin K 0.4 µg
Minerals 418 mg
- Major Minerals 417 mg
  - Calcium 27 mg
  - Sodium 82.9 mg
  - Potassium 307 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.21 g
Cholesterol 52.1 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 3.65 · vitamin-b5-pantothenic-acid: 0.63 · vitamin-b6: 0.36 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.5 · vitamin-d: 1.3 · vitamin-e: 0.51 · vitamin-k: 0.4 ·

Minerals

Sodium: 82.92 · Potassium: 307 · Calcium: 27 · Iron: 1.5 ·

Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.

History

1800

Coastal cooks portioned turbot into fillet pieces for even cooking and trade.

1950

Filleting lines and frozen packs made fillet of turbot available inland.

2000

Restaurants standardised specialty fillet portions of turbot for plate timing.