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Grilled Flounder Loin
Fish
Nutri-ScoreA

Grilled Flounder Loin

Paralichthys dentatus

Clinical Encyclopedia

Grilled flounder loin is a lean, white fish that is rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Also known as:
Flounder FilletGrilled Flounder
Scientific NameParalichthys dentatus
Region of OriginNorth America
Popular Comparisons:
Grilled Flounder Loin VS Alaska Plaice FilletGrilled Flounder Loin VS Albacore TunaGrilled Flounder Loin VS Albacore White TunaGrilled Flounder Loin VS Albacore White Tuna LoinGrilled Flounder Loin VS Amberjack Yellowtail FilletGrilled Flounder Loin VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total25.5g
Protein
23g(90%)
Fats
2.5g(10%)
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 B122.4 µg (100%)
Vitamin D570 IU (143%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, grilled flounder loin supports muscle growth and repair, making it ideal for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins like B12 and D, which are crucial for energy metabolism and bone health.
✓Low in calories and carbohydrates, making it a suitable option for weight management.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women.
!Individuals with seafood allergies should avoid flounder and other fish.

How to Prepare & Consume

Best enjoyed grilled with minimal seasoning to enhance its natural flavor. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose flounder that has a fresh, mild smell and firm flesh. The skin should be shiny and moist.

How to Store

Store fresh flounder in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain mercury, flounder is generally low in mercury and safe to eat.
MythFish is not a good source of protein.
RealityFish, including flounder, is an excellent source of high-quality protein.
MythYou can't eat fish if you're allergic to shellfish.
RealityMany people with shellfish allergies can safely eat fish like flounder.

Healthy Recipes

Lemon Herb Grilled Flounder Loin

This zesty grilled flounder loin is marinated in a refreshing lemon herb mixture, making it a light and flavorful dish perfect for summer.

Ingredients
  • 2 flounder loins
  • 1 lemon (juiced)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together lemon juice, olive oil, parsley, dill, salt, and pepper.
  2. 2. Marinate the flounder loins in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the loins for 4-5 minutes on each side until cooked through.

Spicy Mango Salsa Grilled Flounder

This grilled flounder loin is topped with a vibrant spicy mango salsa, adding a sweet and spicy kick to your meal.

Ingredients
  • 2 flounder loins
  • 1 ripe mango (diced)
  • 1 jalapeño (finely chopped)
  • 1/4 red onion (diced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Combine mango, jalapeño, red onion, lime juice, and salt in a bowl and set aside.
  2. 2. Season flounder loins with salt and grill on medium heat for 4-5 minutes per side.
  3. 3. Top the grilled flounder with the mango salsa before serving.

Mediterranean Grilled Flounder Tacos

These healthy grilled flounder tacos are packed with Mediterranean flavors and topped with a refreshing yogurt sauce.

Ingredients
  • 2 flounder loins
  • 4 whole wheat tortillas
  • 1/2 cup Greek yogurt
  • 1 cucumber (diced)
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Mix Greek yogurt, cucumber, olive oil, oregano, salt, and pepper in a bowl to create the sauce.
  2. 2. Season flounder loins with salt and pepper, then grill for 4-5 minutes per side.
  3. 3. Assemble tacos by placing grilled flounder in tortillas and drizzling with yogurt sauce.

Garlic Parmesan Grilled Flounder

This grilled flounder loin is infused with garlic and topped with a light sprinkle of Parmesan cheese for a deliciously savory dish.

Ingredients
  • 2 flounder loins
  • 2 cloves garlic (minced)
  • 2 tablespoons olive oil
  • 2 tablespoons grated Parmesan cheese
  • Salt and pepper to taste
Instructions
  1. 1. Mix olive oil, minced garlic, salt, and pepper in a bowl and brush onto the flounder loins.
  2. 2. Grill the loins for 4-5 minutes on each side until cooked through.
  3. 3. Sprinkle grated Parmesan cheese over the flounder before serving.

Asian-Inspired Grilled Flounder with Sesame Slaw

This grilled flounder loin is served with a crunchy sesame slaw, combining fresh vegetables with a tangy dressing for a delightful meal.

Ingredients
  • 2 flounder loins
  • 2 cups cabbage (shredded)
  • 1 carrot (julienned)
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • Salt to taste
Instructions
  1. 1. Whisk together sesame oil, rice vinegar, and salt to make the dressing.
  2. 2. Toss cabbage and carrot with the dressing and set aside.
  3. 3. Grill the flounder loins for 4-5 minutes on each side and serve with the sesame slaw.

Cilantro Lime Grilled Flounder with Avocado

This refreshing grilled flounder loin is marinated in cilantro and lime, served with creamy avocado for a nutritious and satisfying dish.

Ingredients
  • 2 flounder loins
  • 1/4 cup cilantro (chopped)
  • Juice of 2 limes
  • 1 avocado (sliced)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix cilantro, lime juice, olive oil, salt, and pepper to create a marinade.
  2. 2. Marinate the flounder loins for 30 minutes before grilling.
  3. 3. Grill for 4-5 minutes on each side and serve with sliced avocado.

Mediterranean Quinoa Bowl with Grilled Flounder

This nutritious quinoa bowl features grilled flounder loin, fresh vegetables, and a drizzle of tahini dressing for a wholesome meal.

Ingredients
  • 2 flounder loins
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes (halved)
  • 1/2 cucumber (diced)
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. Season flounder loins with salt and grill for 4-5 minutes on each side.
  2. 2. In a bowl, combine cooked quinoa, cherry tomatoes, and cucumber.
  3. 3. Drizzle tahini and lemon juice over the quinoa bowl and top with grilled flounder.

Herbed Flounder Loin with Roasted Vegetables

This dish features grilled flounder loin seasoned with fresh herbs, served alongside a medley of roasted seasonal vegetables.

Ingredients
  • 2 flounder loins
  • 1 zucchini (sliced)
  • 1 bell pepper (sliced)
  • 1 tablespoon olive oil
  • 1 tablespoon mixed herbs (thyme, rosemary)
  • Salt and pepper to taste
Instructions
  1. 1. Toss zucchini and bell pepper with olive oil, salt, and pepper, then roast at 400°F for 20 minutes.
  2. 2. Season flounder loins with mixed herbs, salt, and pepper, and grill for 4-5 minutes on each side.
  3. 3. Serve the grilled flounder with roasted vegetables.

Flounder Loin with Tomato Basil Relish

This grilled flounder loin is topped with a fresh tomato basil relish, offering a burst of flavor and freshness in every bite.

Ingredients
  • 2 flounder loins
  • 1 cup cherry tomatoes (diced)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Mix diced tomatoes, basil, balsamic vinegar, salt, and pepper in a bowl to create the relish.
  2. 2. Grill the flounder loins for 4-5 minutes on each side.
  3. 3. Top the grilled flounder with the tomato basil relish before serving.

Frequently Asked Questions (FAQ)

Is grilled flounder healthy?

Yes, grilled flounder is low in calories and high in protein, making it a healthy choice.

How often can I eat flounder?

It is recommended to consume fish like flounder 2-3 times a week for optimal health benefits.

What are the best sides to serve with grilled flounder?

Vegetables, quinoa, or a light salad complement grilled flounder well.

Can I freeze grilled flounder?

Yes, grilled flounder can be frozen for up to 3 months if stored properly.

What is the best way to season grilled flounder?

Simple seasonings like lemon, garlic, and herbs work best to enhance its flavor.

Is flounder a sustainable fish choice?

Yes, flounder is considered a sustainable seafood option when sourced from responsible fisheries.

How do I know when flounder is cooked?

Flounder is cooked when it flakes easily with a fork and is opaque throughout.

What are the nutritional benefits of flounder?

Flounder is rich in protein, low in fat, and provides essential vitamins and minerals, including B12 and selenium.

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Comparisons
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Nutrients
Protein in Grilled Flounder Loin Calories in Grilled Flounder Loin Vitamin-c in Grilled Flounder Loin Magnesium in Grilled Flounder Loin
Featured Guides
Health Benefits of Grilled Flounder Loin Healthy Recipes with Grilled Flounder Loin