Flounder
Paralichthys spp.Clinical Encyclopedia
Flounder provides 91 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.
Flounder is a flatfish known for its mild flavor and delicate texture, making it a popular choice in various cuisines. It is rich in protein and low in fat, providing essential nutrients for a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Flounder can be prepared in various ways, including baking, grilling, or pan-searing. It is best to cook it lightly to preserve its delicate flavor and texture.
Smart Selection & Storage
Choose flounder with firm flesh, a mild ocean smell, and clear eyes. Avoid fish with a strong odor or dull eyes.
Store flounder in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.
Myths vs Realities
Healthy Recipes
Lemon Herb Grilled Flounder
This zesty grilled flounder is marinated in a refreshing lemon and herb mixture, making it a perfect light and healthy dish.
- 2 fillets of flounder
- 1 lemon (juiced)
- 2 tablespoons olive oil
- 1 tablespoon fresh parsley (chopped)
- 1 tablespoon fresh dill (chopped)
- Salt and pepper to taste
- 1. In a bowl, whisk together lemon juice, olive oil, parsley, dill, salt, and pepper.
- 2. Marinate the flounder fillets in the mixture for at least 30 minutes.
- 3. Grill the fillets on medium heat for 3-4 minutes on each side until cooked through.
Flounder Tacos with Mango Salsa
These vibrant flounder tacos are topped with a refreshing mango salsa, perfect for a healthy and fun meal.
- 2 fillets of flounder
- 4 corn tortillas
- 1 mango (diced)
- 1/2 red onion (finely chopped)
- 1 jalapeño (diced)
- 1 lime (juiced)
- Salt to taste
- 1. Season the flounder with salt and grill or pan-sear until cooked through.
- 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
- 3. Serve the flounder in tortillas topped with mango salsa.
Baked Flounder with Quinoa and Spinach
This wholesome dish features baked flounder served over a bed of quinoa and sautéed spinach for a nutritious meal.
- 2 fillets of flounder
- 1 cup quinoa
- 2 cups vegetable broth
- 2 cups fresh spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and season the flounder with salt and pepper.
- 2. Bake the flounder for 15-20 minutes until flaky.
- 3. Cook quinoa in vegetable broth according to package instructions, then sauté spinach in olive oil until wilted. Serve flounder over quinoa and spinach.
Flounder with Avocado Salsa
This dish pairs perfectly cooked flounder with a creamy avocado salsa for a delightful and healthy meal.
- 2 fillets of flounder
- 1 avocado (diced)
- 1 tomato (diced)
- 1/4 red onion (finely chopped)
- 1 lime (juiced)
- Salt and pepper to taste
- 1. Season the flounder with salt and pepper, then pan-sear until cooked through.
- 2. In a bowl, mix avocado, tomato, red onion, lime juice, salt, and pepper to create the salsa.
- 3. Top the flounder with the avocado salsa before serving.
Flounder Stir-Fry with Vegetables
This colorful stir-fry features flounder and a variety of fresh vegetables, making it a quick and healthy dinner option.
- 2 fillets of flounder
- 1 cup broccoli florets
- 1 bell pepper (sliced)
- 1 carrot (sliced)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Cut the flounder into bite-sized pieces and stir-fry in sesame oil until cooked through.
- 2. Add broccoli, bell pepper, and carrot to the pan and stir-fry until vegetables are tender.
- 3. Drizzle with soy sauce and serve hot.
Flounder with Tomato Basil Sauce
This elegant dish features flounder topped with a fresh tomato basil sauce, perfect for a healthy dinner.
- 2 fillets of flounder
- 2 cups cherry tomatoes (halved)
- 1/4 cup fresh basil (chopped)
- 2 cloves garlic (minced)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Sauté garlic in olive oil until fragrant, then add cherry tomatoes and cook until softened.
- 2. Stir in fresh basil and season with salt and pepper.
- 3. Serve the flounder topped with the tomato basil sauce.
Flounder and Asparagus Foil Packets
These easy foil packets combine flounder and asparagus, seasoned with lemon and herbs for a healthy, no-mess meal.
- 2 fillets of flounder
- 1 bunch asparagus (trimmed)
- 1 lemon (sliced)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and cut two pieces of foil.
- 2. Place flounder and asparagus on the foil, drizzle with olive oil, season with salt and pepper, and top with lemon slices.
- 3. Seal the foil packets and bake for 20 minutes until the fish is cooked through.
Flounder and Chickpea Salad
This nutritious salad combines flounder with chickpeas and fresh vegetables, making it a filling and healthy meal.
- 2 fillets of flounder
- 1 can chickpeas (drained)
- 1 cucumber (diced)
- 1 bell pepper (diced)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Season and grill the flounder until cooked through, then flake into pieces.
- 2. In a large bowl, combine chickpeas, cucumber, bell pepper, olive oil, lemon juice, salt, and pepper.
- 3. Top the salad with flaked flounder and serve.
Spicy Flounder with Cauliflower Rice
This spicy flounder dish is served over a bed of cauliflower rice for a low-carb and flavorful meal.
- 2 fillets of flounder
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1 head cauliflower (riced)
- 2 tablespoons olive oil
- Salt to taste
- 1. Season the flounder with chili powder, cumin, and salt, then pan-sear until cooked through.
- 2. In a separate pan, sauté riced cauliflower in olive oil until tender.
- 3. Serve the spicy flounder over the cauliflower rice.
Mediterranean Flounder Bake
This Mediterranean-inspired dish features flounder baked with olives, tomatoes, and feta cheese for a healthy and flavorful meal.
- 2 fillets of flounder
- 1 cup cherry tomatoes (halved)
- 1/2 cup olives (sliced)
- 1/4 cup feta cheese (crumbled)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and place flounder in a baking dish.
- 2. Top with cherry tomatoes, olives, feta, olive oil, salt, and pepper.
- 3. Bake for 20 minutes until the fish is cooked through and flaky.
Frequently Asked Questions (FAQ)
Is flounder a healthy fish to eat?
Yes, flounder is low in calories and high in protein, making it a healthy choice for a balanced diet.
How should I cook flounder?
Flounder can be baked, grilled, or pan-seared. It cooks quickly, so avoid overcooking.
What are the nutritional benefits of flounder?
Flounder is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.
Can I eat flounder if I have a seafood allergy?
No, individuals with seafood allergies should avoid flounder and all fish.
How can I tell if flounder is fresh?
Fresh flounder should have a mild smell, firm flesh, and clear eyes.
What is the best way to store flounder?
Store flounder in the refrigerator and consume it within 1-2 days for optimal freshness.
Is flounder sustainable?
Sustainability varies by fishing method and region; check for certifications when purchasing.
Can I freeze flounder?
Yes, flounder can be frozen for up to 3 months; wrap it tightly to prevent freezer burn.