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Raw Flounder Fillet
Fish
Nutri-ScoreA

Raw Flounder Fillet

Platichthys flesus

Clinical Encyclopedia

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

Raw Flounder Fillet provides 91 kcal, 20.5g 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.

Raw flounder fillet is a lean fish rich in protein and essential nutrients, making it an excellent choice for a healthy diet. It is low in calories and fat while providing a good source of vitamins and minerals.

Also known as:
FlounderFlatfish
Scientific NamePlatichthys flesus
Region of OriginNorth Atlantic and North Pacific Oceans
Popular Comparisons:
Raw Flounder FilletRaw Flounder FilletVSAlaska Plaice FilletAlaska Plaice FilletRaw Flounder FilletRaw Flounder FilletVSAlbacore TunaAlbacore TunaRaw Flounder FilletRaw Flounder FilletVSAlbacore White TunaAlbacore White TunaRaw Flounder FilletRaw Flounder FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Flounder FilletRaw Flounder FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Flounder FilletRaw Flounder FilletVSAmerican PlaiceAmerican PlaiceRaw Flounder FilletRaw Flounder FilletVSAmerican Plaice FilletAmerican Plaice FilletRaw Flounder FilletRaw Flounder FilletVSAnchoviesAnchoviesRaw Flounder FilletRaw Flounder FilletVSArctic CharArctic CharRaw Flounder FilletRaw Flounder FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 kcal
Water
81%
Fiber0g
Total21.7g
Protein
20.5g(94%)
Fats
1.2g(6%)
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 B121.2 µg (50%)
Vitamin D1 µg (5%)
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, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains important vitamins and minerals that contribute to overall health.
✓Low in calories, making it suitable for weight management.

Possible Risks & Side Effects

!Raw fish may contain parasites or bacteria that can cause foodborne illness.
!Individuals with seafood allergies should avoid consuming flounder.

How to Prepare & Consume

Best consumed raw in dishes like sushi or sashimi, or lightly cooked to preserve its delicate flavor and texture.

Smart Selection & Storage

How to Select

Choose flounder fillets that are firm, moist, and have a clean ocean smell. Avoid any that appear dull or have discoloration.

How to Store

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

Myths vs Realities

MythEating raw fish is always dangerous.
RealityWhen sourced properly, raw fish can be safe and nutritious.
MythFlounder is not a healthy fish option.
RealityFlounder is low in calories and high in protein, making it a healthy choice.
MythAll fish are high in mercury.
RealityFlounder is considered low in mercury compared to larger fish.

Healthy Recipes

Citrus Ceviche with Raw Flounder

This refreshing ceviche combines raw flounder with zesty citrus juices, making it a light and healthy dish perfect for summer.

Ingredients
  • 200g raw flounder fillet, diced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the diced flounder with lime and orange juice, ensuring the fish is fully submerged.
  2. 2. Add the red onion, jalapeño, and cilantro, mixing well.
  3. 3. Season with salt, cover, and refrigerate for at least 30 minutes before serving.

Flounder Fillet Sushi Rolls

These sushi rolls feature raw flounder fillet wrapped in nori with fresh vegetables, offering a nutritious and satisfying meal.

Ingredients
  • 100g raw flounder fillet, sliced thinly
  • 2 sheets of nori
  • 1/2 cup sushi rice, cooked
  • 1/2 cucumber, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread half of the sushi rice evenly over it.
  2. 2. Arrange the flounder, cucumber, and avocado in a line across the rice.
  3. 3. Roll the sushi tightly, slice into pieces, and serve with soy sauce.

Flounder Tartare with Avocado

This elegant tartare features raw flounder and creamy avocado, drizzled with a tangy dressing for a healthy appetizer.

Ingredients
  • 150g raw flounder fillet, finely diced
  • 1 ripe avocado, diced
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Salt and pepper to taste
  • Microgreens for garnish
Instructions
  1. 1. In a bowl, combine the flounder, avocado, olive oil, lemon juice, salt, and pepper.
  2. 2. Gently mix to combine without mashing the avocado.
  3. 3. Spoon the mixture onto a plate, garnish with microgreens, and serve immediately.

Flounder and Quinoa Salad

This nutritious salad features raw flounder fillet paired with protein-packed quinoa and fresh vegetables, perfect for a light lunch.

Ingredients
  • 100g raw flounder fillet, diced
  • 1 cup cooked quinoa
  • 1/2 bell pepper, diced
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, diced flounder, bell pepper, and cherry tomatoes.
  2. 2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Spicy Flounder Lettuce Wraps

These lettuce wraps are filled with raw flounder and a spicy sauce, making for a fun and healthy finger food.

Ingredients
  • 150g raw flounder fillet, diced
  • 1 tbsp sriracha
  • 1 tbsp lime juice
  • 1/4 cup shredded carrots
  • 1/4 cup cucumber, julienned
  • Lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix the diced flounder with sriracha and lime juice.
  2. 2. Lay out the lettuce leaves and fill each with the flounder mixture, shredded carrots, and cucumber.
  3. 3. Wrap and enjoy immediately.

Mediterranean Flounder Poke Bowl

This poke bowl features raw flounder marinated in Mediterranean flavors, served over a bed of brown rice and fresh veggies.

Ingredients
  • 150g raw flounder fillet, cubed
  • 1 cup cooked brown rice
  • 1/2 cucumber, sliced
  • 1/4 cup kalamata olives, pitted and sliced
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cubed flounder with olive oil, lemon juice, salt, and pepper.
  2. 2. In a serving bowl, layer the brown rice, marinated flounder, cucumber, and olives.
  3. 3. Serve chilled with additional lemon juice if desired.

Flounder and Mango Salsa Tacos

These tacos are filled with raw flounder and a vibrant mango salsa, offering a delicious and healthy twist on traditional tacos.

Ingredients
  • 150g raw flounder fillet, diced
  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Corn tortillas for serving
Instructions
  1. 1. In a bowl, combine the diced flounder, mango, red onion, jalapeño, and lime juice.
  2. 2. Mix well and let it marinate for 15 minutes.
  3. 3. Serve the mixture in corn tortillas and enjoy.

Flounder Carpaccio with Arugula

This elegant dish features thinly sliced raw flounder served with peppery arugula and a lemon vinaigrette, perfect for a light starter.

Ingredients
  • 200g raw flounder fillet, thinly sliced
  • 2 cups arugula
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Parmesan shavings for garnish
Instructions
  1. 1. Arrange the flounder slices on a serving plate and top with arugula.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the carpaccio and garnish with Parmesan shavings.

Flounder and Avocado Toast

This nutritious toast features raw flounder and creamy avocado on whole grain bread, making it a perfect breakfast or snack.

Ingredients
  • 100g raw flounder fillet, sliced
  • 1 ripe avocado
  • 2 slices whole grain bread
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado and spread it evenly on the toast, seasoning with salt and pepper.
  3. 3. Top with sliced flounder and sprinkle with red pepper flakes before serving.

Flounder and Zucchini Noodles

This light dish features raw flounder served over spiralized zucchini noodles, tossed in a light lemon dressing for a healthy meal.

Ingredients
  • 150g raw flounder fillet, sliced
  • 2 medium zucchinis, spiralized
  • 1 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Cherry tomatoes for garnish
Instructions
  1. 1. In a bowl, combine the spiralized zucchini with olive oil, lemon juice, salt, and pepper.
  2. 2. Top with sliced flounder and garnish with cherry tomatoes.
  3. 3. Serve immediately for a refreshing meal.

Frequently Asked Questions (FAQ)

Is raw flounder safe to eat?

Yes, but it should be sourced from reputable suppliers to minimize the risk of parasites.

How should I store raw flounder?

Keep it refrigerated at temperatures below 40°F (4°C) and consume within 1-2 days.

What are the health benefits of eating flounder?

Flounder is high in protein, low in calories, and provides essential nutrients like vitamin B12 and selenium.

Can I freeze raw flounder?

Yes, flounder can be frozen for up to 3 months; ensure it is well-wrapped to prevent freezer burn.

What dishes can I make with raw flounder?

Raw flounder is commonly used in sushi, sashimi, and ceviche.

How do I know if flounder is fresh?

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

Is flounder a sustainable fish choice?

Sustainability varies by fishing method; check for certifications like MSC or ASC.

What is the best way to cook flounder?

Flounder can be baked, grilled, or pan-fried, but should not be overcooked to maintain its tenderness.

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