{"data":{"name":"Flatfish\/Brill, rough-scaled","slug":"flatfishbrill-rough-scaled","scientific_name":"Pseudorhombus oligodon","alternate_names":["Dapa"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Flatfish\/Brill (rough-scaled), a type of fish. It\u2019s mainly a lean protein food\u2014about 84 kcal per 100 g with very little fat and no carbs.","common_uses_philippines":["daing na bangus","sinigang na isda","paksiw na isda","grilled fish with calamansi","tinapang isda","fish sinigang sa miso"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":60},"nutrition_per_100g":{"calories_kcal":84,"protein_g":20.5,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":113,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":39,"iron_mg":0.6,"monounsaturated_fat_g":0.06,"phosphorus_mg":220,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":45,"total_ash_g":1.3,"unsaturated_fat_g":0.1,"vitamin_a_ug":45,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.08,"vitamin_b3_mg":5.3,"vitamin_c_mg":0,"water_g":78},"serving_suggestions":[],"health_notes":{"summary":"This fish supports your daily meals because it provides protein with low calories. It also has low total fat (0.2 g) and moderate saturated fat (0.05 g), which helps keep your meals lighter. Since it has no carbs, sugar, or fiber, it works best when paired with vegetables and high-fiber carbs (like brown rice, kamote, or whole grains) for better fullness and balanced energy. One thing to watch is sodium (113 mg per 100 g), especially if it\u2019s cooked with salty ingredients (like bagoong, patis, or lots of seasoning).","healthier_tips":["For your 3 full meals, use this as your protein portion (about 1 palm-sized serving per meal).","Pair it with 1\u20132 cups of vegetables and a smart carb (e.g., 1\/2\u20131 cup cooked rice or kamote, depending on your needs).","Choose cooking methods like boil, steam, grill, or bake. If you fry, use less oil.","Go easy on salty sauces and seasoning; taste first and adjust.","For snacks (1\u20132 per day), you can still include fish, but keep it simple\u2014avoid turning it into very salty or oily snacks."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/flatfishbrill-rough-scaled?agent=true"}}}