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Gulf Flounder
Fish
Nutri-ScoreA

Gulf Flounder

Paralichthys albigutta

Clinical Encyclopedia

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

Gulf Flounder provides 120 kcal, 22g 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.

Gulf flounder is a flatfish found in the Gulf of Mexico, known for its delicate flavor and firm texture. It is a rich source of protein and essential nutrients, making it a popular choice among seafood lovers.

Also known as:
Southern FlounderFlorida Flounder
Scientific NameParalichthys albigutta
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total25.0g
Protein
22g(88%)
Fats
3g(12%)
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, Gulf flounder supports muscle growth and repair, making it an excellent choice 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 and minerals, including Vitamin B12 and selenium, which are crucial for energy production and immune function.
✓Low in calories and carbohydrates, making it a great option for weight management and low-carb diets.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish or shellfish.

How to Prepare & Consume

Best enjoyed grilled, baked, or pan-seared. Avoid overcooking to maintain its delicate texture.

Smart Selection & Storage

How to Select

Choose Gulf flounder with bright, clear eyes and firm flesh. The skin should be shiny and free from blemishes.

How to Store

Store Gulf flounder in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, Gulf flounder is generally considered low in mercury levels.
MythFish is not a good source of protein.
RealityFish, including Gulf flounder, is an excellent source of high-quality protein.
MythYou can't eat fish if you're allergic to shellfish.
RealityFish allergies are different from shellfish allergies; many people can eat fish without issues.

Healthy Recipes

Lemon Herb Grilled Gulf Flounder

This light and zesty grilled Gulf Flounder is marinated in a blend of fresh herbs and lemon juice, making it a perfect healthy dish for summer.

Ingredients
  • 2 fillets of Gulf Flounder
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, garlic powder, oregano, 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 and cooked through.

Baked Gulf Flounder with Quinoa and Spinach

This nutritious baked flounder dish is served over a bed of protein-packed quinoa and sautéed spinach, making it a wholesome meal.

Ingredients
  • 2 fillets of Gulf Flounder
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Place the flounder on a baking sheet, season with salt and pepper, and bake for 15-20 minutes. Serve over quinoa and spinach.

Gulf Flounder Tacos with Avocado Salsa

These fresh and flavorful tacos feature Gulf Flounder topped with a creamy avocado salsa, perfect for a healthy twist on taco night.

Ingredients
  • 2 fillets of Gulf Flounder
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 cup red onion, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Cook the flounder in a skillet over medium heat until flaky, about 4-5 minutes per side.
  2. 2. In a bowl, combine avocado, tomato, onion, lime juice, and salt to make the salsa.
  3. 3. Warm the tortillas and fill them with flounder and avocado salsa.

Coconut Curry Gulf Flounder

This aromatic coconut curry features Gulf Flounder simmered in a rich coconut milk sauce with fresh vegetables, offering a taste of the tropics.

Ingredients
  • 2 fillets of Gulf Flounder
  • 1 can coconut milk
  • 1 tablespoon red curry paste
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • Salt to taste
Instructions
  1. 1. In a pot, combine coconut milk and red curry paste, bringing it to a simmer.
  2. 2. Add bell pepper and broccoli, cooking until tender.
  3. 3. Add the flounder fillets and cook for an additional 5-7 minutes until the fish is cooked through.

Mediterranean Gulf Flounder Salad

This refreshing salad features Gulf Flounder served over mixed greens with olives, feta cheese, and a tangy vinaigrette.

Ingredients
  • 2 fillets of Gulf Flounder
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup olives, pitted
  • 1/4 cup feta cheese
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Grill or pan-sear the flounder until cooked through, about 4-5 minutes per side.
  2. 2. In a large bowl, combine mixed greens, tomatoes, olives, and feta.
  3. 3. Top the salad with the flounder and drizzle with balsamic vinaigrette before serving.

Spicy Gulf Flounder with Cauliflower Rice

This dish features Gulf Flounder seasoned with spices and served over a bed of cauliflower rice for a low-carb, healthy meal.

Ingredients
  • 2 fillets of Gulf Flounder
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1/2 head cauliflower, grated
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the flounder with paprika, cumin, salt, and pepper.
  2. 2. In a skillet, heat olive oil and cook the flounder for 4-5 minutes on each side.
  3. 3. In another pan, sauté grated cauliflower until tender, about 5 minutes, and serve under the flounder.

Gulf Flounder with Mango Salsa

This vibrant dish features Gulf Flounder topped with a refreshing mango salsa, perfect for a light and healthy dinner.

Ingredients
  • 2 fillets of Gulf Flounder
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Cook the flounder in a skillet over medium heat until flaky, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, bell pepper, cilantro, lime juice, and salt to make the salsa.
  3. 3. Serve the flounder topped with mango salsa.

Gulf Flounder Stuffed Bell Peppers

These colorful bell peppers are stuffed with a mixture of Gulf Flounder, brown rice, and spices, creating a wholesome and filling dish.

Ingredients
  • 2 fillets of Gulf Flounder, cooked and flaked
  • 2 bell peppers, halved
  • 1 cup cooked brown rice
  • 1 teaspoon Italian seasoning
  • 1/2 cup tomato sauce
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flounder, brown rice, Italian seasoning, tomato sauce, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes.

Gulf Flounder with Lemon Dill Sauce

This elegant dish features Gulf Flounder drizzled with a creamy lemon dill sauce, served alongside steamed vegetables for a nutritious meal.

Ingredients
  • 2 fillets of Gulf Flounder
  • 1/4 cup Greek yogurt
  • Juice of 1 lemon
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
  • Steamed vegetables for serving
Instructions
  1. 1. In a small bowl, mix Greek yogurt, lemon juice, dill, salt, and pepper to create the sauce.
  2. 2. Cook the flounder in a skillet over medium heat for 4-5 minutes on each side.
  3. 3. Serve the flounder with the lemon dill sauce and a side of steamed vegetables.

Gulf Flounder and Asparagus Stir-Fry

This quick and healthy stir-fry combines Gulf Flounder with fresh asparagus and a light soy sauce for a nutritious meal ready in minutes.

Ingredients
  • 2 fillets of Gulf Flounder, cut into bite-sized pieces
  • 1 bunch asparagus, trimmed and cut into pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
Instructions
  1. 1. In a skillet, heat sesame oil and sauté garlic until fragrant.
  2. 2. Add asparagus and cook for 3-4 minutes until tender.
  3. 3. Add flounder pieces and soy sauce, cooking until the fish is opaque and cooked through, about 5 minutes.

Frequently Asked Questions (FAQ)

What is Gulf flounder?

Gulf flounder is a species of flatfish found primarily in the Gulf of Mexico, known for its mild flavor and versatility in cooking.

How should Gulf flounder be cooked?

Gulf flounder can be grilled, baked, or pan-seared. It is best cooked quickly to preserve its delicate texture.

Is Gulf flounder healthy?

Yes, Gulf flounder is low in calories and high in protein, making it a healthy choice for a balanced diet.

Can Gulf flounder be frozen?

Yes, Gulf flounder can be frozen. It is best to wrap it tightly to prevent freezer burn.

What are the nutritional benefits of Gulf flounder?

Gulf flounder is rich in protein, omega-3 fatty acids, and essential vitamins and minerals, contributing to overall health.

How do I know if Gulf flounder is fresh?

Fresh Gulf flounder should have a mild smell, firm flesh, and clear eyes. Avoid fish with a strong odor or dull eyes.

What dishes can I make with Gulf flounder?

Gulf flounder can be used in a variety of dishes, including fish tacos, fish sandwiches, and baked flounder with herbs.

Is Gulf flounder sustainable?

Sustainability varies by fishing practices; check for certifications or local guidelines to ensure responsible sourcing.

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Comparisons
Gulf Flounder vs Alaska Plaice Fillet Gulf Flounder vs Albacore Tuna Gulf Flounder vs Albacore Tuna
Nutrients
Protein in Gulf Flounder Calories in Gulf Flounder Vitamin-c in Gulf Flounder Magnesium in Gulf Flounder
Featured Guides
Health Benefits of Gulf Flounder Healthy Recipes with Gulf Flounder
Rankings
Fish high in vitamin-d Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico