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Arrowtooth Flounder

Atheresthes stomias

Clinical Encyclopedia

The arrowtooth flounder is a flatfish known for its delicate flavor and firm texture, making it a popular choice in various culinary applications. It is low in calories and high in protein, providing essential nutrients for a balanced diet.

Scientific NameAtheresthes stomias

Region of OriginNorth America

Popular Comparisons:

Arrowtooth Flounder VS Alaska Plaice Fillet Arrowtooth Flounder VS Albacore Tuna Arrowtooth Flounder VS Albacore White Tuna Arrowtooth Flounder VS Albacore White Tuna Loin Arrowtooth Flounder VS Amberjack Yellowtail Fillet Arrowtooth Flounder VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal

Water

80%

Fiber0g

Total21.5g

Protein

20g(93%)

Fats

1.5g(7%)

Carbohydrates

0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)

Minerals (DV%)

Health Benefits

✓Rich in high-quality protein, essential for muscle repair and growth.

✓Contains omega-3 fatty acids, which support heart health and reduce inflammation.

✓A good source of vitamin B12, crucial for nerve function and the production of DNA.

✓Low in calories and fat, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated, especially for pregnant women.

!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best prepared by baking, grilling, or steaming to retain moisture and flavor. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

Choose fillets with a fresh, mild smell and firm texture. Look for clear eyes and bright skin.

How to Store

Keep in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythAll fish are high in mercury.+

RealityWhile some fish are high in mercury, many, including arrowtooth flounder, are low in mercury.

MythFish is not a good source of protein.+

RealityFish is an excellent source of high-quality protein, essential for health.

MythYou should avoid eating fish if you are pregnant.+

RealityPregnant women can safely eat low-mercury fish like arrowtooth flounder in moderation.

Healthy Recipes

Lemon Herb Grilled Arrowtooth Flounder

A light and zesty grilled flounder dish, infused with fresh herbs and lemon, perfect for a healthy dinner.

Ingredients

2 fillets of Arrowtooth Flounder
1 lemon (juiced)
2 tablespoons olive oil
1 teaspoon fresh thyme
1 teaspoon fresh parsley
Salt and pepper to taste

Instructions

1. Preheat the grill to medium heat.
2. In a bowl, mix lemon juice, olive oil, thyme, parsley, salt, and pepper.
3. Marinate the flounder fillets in the mixture for 15 minutes, then grill for 4-5 minutes on each side until cooked through.

Arrowtooth Flounder Tacos with Mango Salsa

Delicious and healthy tacos filled with flounder and topped with a refreshing mango salsa.

Ingredients

2 fillets of Arrowtooth Flounder
4 corn tortillas
1 ripe mango (diced)
1/2 red onion (finely chopped)
1 jalapeño (diced)
Juice of 1 lime
Cilantro for garnish

Instructions

1. Cook the flounder in a skillet over medium heat until flaky, about 4-5 minutes per side.
2. In a bowl, combine mango, onion, jalapeño, lime juice, and cilantro to make the salsa.
3. Assemble the tacos by placing flounder in tortillas and topping with mango salsa.

Baked Arrowtooth Flounder with Quinoa and Spinach

A wholesome baked flounder dish served over a bed of protein-packed quinoa and sautéed spinach.

Ingredients

2 fillets of Arrowtooth Flounder
1 cup quinoa
2 cups vegetable broth
2 cups fresh spinach
1 tablespoon olive oil
Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Bake the flounder fillets on a lined baking sheet for 15-20 minutes.
3. Cook quinoa in vegetable broth according to package instructions, then sauté spinach in olive oil until wilted. Serve flounder over quinoa and spinach.

Arrowtooth Flounder Stir-Fry with Broccoli

A quick and nutritious stir-fry featuring flounder and vibrant broccoli, perfect for a weeknight meal.

Ingredients

2 fillets of Arrowtooth Flounder (cut into bite-sized pieces)
2 cups broccoli florets
2 tablespoons soy sauce
1 tablespoon sesame oil
1 garlic clove (minced)
1 teaspoon ginger (grated)

Instructions

1. Heat sesame oil in a pan over medium heat, add garlic and ginger, and sauté for 1 minute.
2. Add broccoli and stir-fry for 3-4 minutes until tender-crisp.
3. Add flounder pieces and soy sauce, cooking until the fish is opaque and cooked through.

Arrowtooth Flounder and Asparagus Salad

A refreshing salad combining flounder and asparagus, drizzled with a light vinaigrette.

Ingredients

2 fillets of Arrowtooth Flounder
1 bunch asparagus (trimmed)
4 cups mixed greens
2 tablespoons balsamic vinaigrette
Salt and pepper to taste

Instructions

1. Steam the asparagus until tender, about 3-4 minutes.
2. Cook the flounder in a skillet until flaky, about 4-5 minutes per side.
3. Toss mixed greens with balsamic vinaigrette, top with flounder and asparagus, and serve.

Spicy Arrowtooth Flounder with Cauliflower Rice

A spicy and healthy flounder dish served over a bed of cauliflower rice, perfect for a low-carb meal.

Ingredients

2 fillets of Arrowtooth Flounder
1 head of cauliflower (riced)
1 tablespoon chili powder
1 tablespoon olive oil
Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet, add riced cauliflower, and sauté for 5-7 minutes until tender.
2. Season flounder with chili powder, salt, and pepper, and cook in the skillet for 4-5 minutes per side.
3. Serve flounder over cauliflower rice.

Arrowtooth Flounder with Tomato Basil Sauce

A flavorful flounder dish topped with a fresh tomato basil sauce, ideal for a healthy Italian-inspired meal.

Ingredients

2 fillets of Arrowtooth Flounder
2 cups cherry tomatoes (halved)
1/4 cup fresh basil (chopped)
2 tablespoons olive oil
Salt and pepper to taste

Instructions

1. In a pan, heat olive oil and sauté cherry tomatoes until soft, about 5 minutes.
2. Add basil, salt, and pepper to the tomatoes, stirring to combine.
3. Cook the flounder in another pan until flaky, then top with the tomato basil sauce before serving.

Arrowtooth Flounder with Avocado Cream

A creamy and healthy avocado sauce complements the delicate flavor of flounder in this delightful dish.

Ingredients

2 fillets of Arrowtooth Flounder
1 ripe avocado
1/4 cup Greek yogurt
1 tablespoon lime juice
Salt and pepper to taste

Instructions

1. Blend avocado, Greek yogurt, lime juice, salt, and pepper until smooth to create the avocado cream.
2. Cook the flounder in a skillet until flaky, about 4-5 minutes per side.
3. Serve the flounder topped with the avocado cream.

Arrowtooth Flounder with Sweet Potato Mash

A comforting dish featuring flounder served alongside creamy sweet potato mash for a nutritious meal.

Ingredients

2 fillets of Arrowtooth Flounder
2 medium sweet potatoes (peeled and cubed)
1 tablespoon butter
Salt and pepper to taste

Instructions

1. Boil sweet potatoes until tender, about 15 minutes, then mash with butter, salt, and pepper.
2. Cook the flounder in a skillet until flaky, about 4-5 minutes per side.
3. Serve the flounder alongside the sweet potato mash.

Arrowtooth Flounder with Cilantro Lime Dressing

A vibrant dish featuring flounder drizzled with a zesty cilantro lime dressing, perfect for a light meal.

Ingredients

2 fillets of Arrowtooth Flounder
1/4 cup fresh cilantro (chopped)
Juice of 1 lime
2 tablespoons olive oil
Salt and pepper to taste

Instructions

1. In a bowl, whisk together cilantro, lime juice, olive oil, salt, and pepper to create the dressing.
2. Cook the flounder in a skillet until flaky, about 4-5 minutes per side.
3. Drizzle the cilantro lime dressing over the flounder before serving.