{"data":{"name":"Flatfish\/Turbot, Indian","slug":"flatfishturbot-indian","scientific_name":"Psettodes erumei","alternate_names":["Kalangkaw"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Flatfish\/turbot (Indian-style), a type of fish that\u2019s mostly lean protein. In a 100g serving, it has about 94 kcal and very little fat and no carbs.","common_uses_philippines":["Tinapang isda","Sinigang na isda","Paksiw na isda","Grilled fish with calamansi","Fish sinigang sa sampalok"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":59},"nutrition_per_100g":{"calories_kcal":94,"protein_g":23,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":116,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":56,"iron_mg":0.6,"monounsaturated_fat_g":0.05,"phosphorus_mg":167,"polyunsaturated_fat_g":0.05,"retinol_activity_equivalent_ug":85,"total_ash_g":1.3,"unsaturated_fat_g":0.1,"vitamin_a_ug":85,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.05,"vitamin_b3_mg":4,"vitamin_c_mg":0,"water_g":75.5},"serving_suggestions":[],"health_notes":{"summary":"This fish helps support your daily protein needs for muscle repair and satiety, especially if you eat it as part of your 3 full meals plus 1\u20132 snacks. It\u2019s also low in carbohydrates and sugar, which makes it a good option when you want meals that don\u2019t spike your blood sugar. It has some sodium (about 116 mg per 100g)\u2014so if it\u2019s cooked with salty sauces or lots of added salt, keep an eye on the overall sodium for the day. The small amount of saturated fat (about 0.05 g) is relatively low, but pairing it with vegetables and healthier cooking methods helps keep your meal balanced.","healthier_tips":["Choose cooking methods like boiling, steaming, grilling, or lightly saut\u00e9ing instead of deep-frying.","Pair with 1\u20132 cups of non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a sensible rice portion.","Flavor with garlic, onion, calamansi, herbs, and spices rather than extra salt or salty sauces.","For portioning: aim for about 1 palm-sized serving of fish per meal, then balance with rice\/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\/flatfishturbot-indian?agent=true"}}}