{"data":{"name":"Flatfish\/Brill, smooth-scaled","slug":"flatfishbrill-smooth-scaled","scientific_name":"Pseudorhombus arsius","alternate_names":["Dapang bilog"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Flatfish\/Brill (smooth-scaled), a lean fish. In a 100g serving, it\u2019s mostly protein with very low fat and no carbs.","common_uses_philippines":["Tinapang isda (lightly salted)","Sinigang na isda","Grilled fish with calamansi and herbs","Paksiw na isda (less salty)","Escabeche (baked\/less sauce)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":48},"nutrition_per_100g":{"calories_kcal":81,"protein_g":19.7,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":94,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":58,"iron_mg":0.4,"monounsaturated_fat_g":0.06,"phosphorus_mg":164,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":95,"total_ash_g":1.2,"unsaturated_fat_g":0.1,"vitamin_a_ug":95,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.04,"vitamin_b3_mg":5.4,"vitamin_c_mg":0,"water_g":78.9},"serving_suggestions":[],"health_notes":{"summary":"This fish is a good lean protein option to support muscle and keep you full in between meals. It\u2019s also low in total fat (about 0.2g) and saturated fat (about 0.05g), which helps when you\u2019re building balanced meals. Since it has no carbohydrates, sugar, and fiber, it works best when paired with fiber-rich sides like vegetables and whole grains. It has some sodium (about 94mg per 100g), so choose lighter seasoning or avoid very salty sauces most of the time.","healthier_tips":["For your 3 meals + 1\u20132 snacks a day, use this fish as your protein at lunch or dinner. Aim for a palm-sized portion (about 80\u2013120g cooked) and pair it with:","\u20132 cups non-starchy vegetables (e.g., kangkong, pechay, talong, okra)","serving of carbs if needed for energy (e.g., brown rice, kamote, or corn)","Healthy cooking: steam, grill, or boil instead of deep-frying","If you\u2019re using bagoong, patis, or salty seasoning, go easy and balance with fresh vegetables."]},"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-smooth-scaled?agent=true"}}}