Home/Fish/Arrowtooth Flounder
Back to Home
Arrowtooth Flounder
Fish
Nutri-ScoreA

Arrowtooth Flounder

Atheresthes stomias

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Arrowtooth Flounder provides 100 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Arrowtooth flounder is a lean, white fish known for its mild flavor and flaky texture. It is a good source of protein and essential nutrients, making it a healthy choice for various dishes.

Also known as:
Pacific flounderGreenland flounder
Scientific NameAtheresthes stomias
Region of OriginNorth America
Popular Comparisons:
Arrowtooth FlounderArrowtooth FlounderVSAlaska Plaice FilletAlaska Plaice FilletArrowtooth FlounderArrowtooth FlounderVSAlbacore TunaAlbacore TunaArrowtooth FlounderArrowtooth FlounderVSAlbacore White TunaAlbacore White TunaArrowtooth FlounderArrowtooth FlounderVSAlbacore White Tuna LoinAlbacore White Tuna LoinArrowtooth FlounderArrowtooth FlounderVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletArrowtooth FlounderArrowtooth FlounderVSAmerican PlaiceAmerican PlaiceArrowtooth FlounderArrowtooth FlounderVSAmerican Plaice FilletAmerican Plaice FilletArrowtooth FlounderArrowtooth FlounderVSAnchoviesAnchoviesArrowtooth FlounderArrowtooth FlounderVSArctic CharArctic CharArrowtooth FlounderArrowtooth FlounderVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories100 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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122 µg (33%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium30 µg (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓A good source of vitamins B12 and D, which are important for energy metabolism and bone health.
✓Low in calories and fat, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May contain trace amounts of mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best prepared by baking, grilling, or steaming to preserve its delicate flavor and texture. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a clean, ocean-like smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Keep in the coldest part of the refrigerator and consume within 1-2 days. If freezing, wrap tightly to prevent freezer burn.

Myths vs Realities

MythAll fish are high in mercury.
RealityNot all fish contain high levels of mercury; arrowtooth flounder is generally safe.
MythFish is not a good source of protein.
RealityFish is an excellent source of high-quality protein.
MythFrozen fish is not as nutritious as fresh fish.
RealityFrozen fish can retain its nutritional value if properly stored.

Healthy Recipes

Lemon Herb Grilled Arrowtooth Flounder

This dish features Arrowtooth Flounder marinated in a zesty lemon herb blend, grilled to perfection for a light and refreshing meal.

Ingredients
  • 2 fillets of Arrowtooth Flounder
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, dill, salt, and pepper.
  2. 2. Marinate the flounder fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill and cook the fillets for 4-5 minutes on each side until flaky.

Arrowtooth Flounder Tacos with Mango Salsa

Delicious and healthy tacos filled with seasoned Arrowtooth Flounder and topped with a vibrant mango salsa for a tropical twist.

Ingredients
  • 2 fillets of Arrowtooth Flounder
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Season the flounder fillets with chili powder, cumin, and salt.
  2. 2. Cook the fillets in a skillet over medium heat for 3-4 minutes on each side.
  3. 3. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa. Serve the flounder in tortillas topped with salsa.

Baked Arrowtooth Flounder with Quinoa and Spinach

A wholesome baked Arrowtooth Flounder served on a bed of nutritious quinoa and sautéed spinach, perfect for a balanced meal.

Ingredients
  • 2 fillets of Arrowtooth Flounder
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rinse quinoa and cook it in vegetable broth according to package instructions.
  3. 3. In a skillet, heat olive oil, add spinach, and sauté until wilted. Season with garlic powder, salt, and pepper. Bake the flounder for 15 minutes and serve over quinoa and spinach.

Arrowtooth Flounder Ceviche

A refreshing ceviche made with fresh Arrowtooth Flounder, marinated in citrus juices and mixed with vibrant vegetables.

Ingredients
  • 2 fillets of Arrowtooth Flounder (diced)
  • Juice of 3 limes
  • 1/2 red onion (finely chopped)
  • 1 tomato (diced)
  • 1 avocado (diced)
  • 1/2 cup cilantro (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Combine diced flounder and lime juice in a bowl, cover, and refrigerate for 30 minutes until fish is opaque.
  2. 2. Add red onion, tomato, avocado, cilantro, salt, and pepper to the fish.
  3. 3. Mix gently and serve chilled with tortilla chips or lettuce wraps.

Arrowtooth Flounder and Vegetable Stir-Fry

A quick and nutritious stir-fry featuring Arrowtooth Flounder and colorful vegetables, perfect for a healthy weeknight dinner.

Ingredients
  • 2 fillets of Arrowtooth Flounder (sliced)
  • 1 bell pepper (sliced)
  • 1 cup broccoli florets
  • 1 carrot (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 2 green onions (chopped)
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add flounder slices and cook until just opaque, then remove and set aside.
  3. 3. Stir-fry vegetables for 5-7 minutes, add ginger, soy sauce, and flounder back to the skillet, and cook for another 2 minutes before serving.

Arrowtooth Flounder with Avocado Cream Sauce

A deliciously creamy avocado sauce drizzled over perfectly pan-seared Arrowtooth Flounder, creating a rich yet healthy dish.

Ingredients
  • 2 fillets of Arrowtooth Flounder
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • 1 tablespoon lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
  2. 2. Heat olive oil in a skillet and sear the flounder fillets for 3-4 minutes on each side.
  3. 3. Serve the fish topped with avocado cream sauce.

Arrowtooth Flounder and Sweet Potato Cakes

These flavorful cakes combine Arrowtooth Flounder and sweet potatoes, making a healthy and satisfying meal option.

Ingredients
  • 2 fillets of Arrowtooth Flounder (cooked and flaked)
  • 1 cup mashed sweet potatoes
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix flaked flounder, mashed sweet potatoes, breadcrumbs, egg, paprika, salt, and pepper.
  2. 2. Form mixture into patties.
  3. 3. Heat olive oil in a skillet and cook the patties for 3-4 minutes on each side until golden brown.

Arrowtooth Flounder Salad with Citrus Vinaigrette

A vibrant salad featuring flaked Arrowtooth Flounder, mixed greens, and a tangy citrus vinaigrette for a refreshing meal.

Ingredients
  • 2 fillets of Arrowtooth Flounder (cooked and flaked)
  • 4 cups mixed greens
  • 1/2 cucumber (sliced)
  • 1/2 avocado (sliced)
  • Juice of 1 orange
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, whisk together orange juice, olive oil, salt, and pepper to make the vinaigrette.
  2. 2. In a large bowl, combine mixed greens, cucumber, avocado, and flaked flounder.
  3. 3. Drizzle with vinaigrette and toss gently before serving.

Spicy Arrowtooth Flounder with Cauliflower Rice

A spicy and flavorful Arrowtooth Flounder served over a bed of cauliflower rice, making for a low-carb, healthy dish.

Ingredients
  • 2 fillets of Arrowtooth Flounder
  • 1 tablespoon chili paste
  • 1 tablespoon lime juice
  • 1 head cauliflower (riced)
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Mix chili paste, lime juice, and salt, and coat the flounder fillets with the mixture.
  2. 2. Cook the fillets in a skillet over medium heat for 3-4 minutes on each side.
  3. 3. In another skillet, sauté riced cauliflower in olive oil until tender, then serve the fish over the cauliflower rice.

Frequently Asked Questions (FAQ)

What is the best way to cook arrowtooth flounder?

Baking or grilling is recommended to maintain its flavor and texture.

Is arrowtooth flounder sustainable?

Yes, arrowtooth flounder is considered a sustainable fish choice.

How can I tell if arrowtooth flounder is fresh?

Fresh arrowtooth flounder should have a mild smell, firm texture, and clear eyes.

Can I freeze arrowtooth flounder?

Yes, it can be frozen for up to six months without losing quality.

What are the health benefits of eating arrowtooth flounder?

It is low in calories, high in protein, and provides essential nutrients like omega-3 fatty acids.

How should I store arrowtooth flounder?

Store it in the refrigerator at 32°F (0°C) and consume within 1-2 days for best quality.

What dishes can I make with arrowtooth flounder?

It can be used in fish tacos, baked dishes, or served with a light sauce.

Is arrowtooth flounder safe for pregnant women?

Yes, but it should be consumed in moderation due to potential mercury content.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Arrowtooth Flounder vs Alaska Plaice Fillet Arrowtooth Flounder vs Albacore Tuna Arrowtooth Flounder vs Albacore Tuna
Nutrients
Protein in Arrowtooth Flounder Calories in Arrowtooth Flounder Vitamin-c in Arrowtooth Flounder Magnesium in Arrowtooth Flounder
Featured Guides
Health Benefits of Arrowtooth Flounder Healthy Recipes with Arrowtooth Flounder
Rankings
Fish high in selenium Fish high in protein Fish low in carbohidratos Fish low in índice glucémico