Turbot à la plancha
Turbot à la plancha is a classic Spanish dish featuring whole turbot fillets cooked on a very hot, flat metal griddle, which sears the fish to perfection. The dish is typically seasoned simply with coarse salt, olive oil, and a squeeze of lemon, allowing the natural sweetness of the fish to shine. It is a staple in coastal Spanish cuisine, particularly in regions like Galicia and the Basque Country.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates, making it an excellent choice for a lean, healthy meal. A typical serving provides a good amount of omega-3 fatty acids and essential minerals, with a rough calorie ballpark of 250-350 kcal per serving.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 0 g |
| Fat | 16 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Vitamin B12 | 2.5 µg |
| Selenium | 45 µg |
| Phosphorus | 350 mg |
| Potassium | 400 mg |
| Niacin (B3) | 5 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Magnesium | 40 mg |
| Zinc | 1.5 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the 'plancha' cooking method is a hallmark of Spanish cuisine, valued for its ability to cook food quickly while retaining moisture and flavor without the need for heavy fats. Nutritionally, turbot is a rich source of high-quality protein and vitamin B12, and the simple preparation preserves these nutrients effectively.
