Raw Flounder Loin
Platichthys flesusClinical Encyclopedia
Raw Flounder Loin 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.
Raw flounder loin is a lean fish 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.
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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
Best enjoyed raw in sushi or sashimi, or lightly cooked to preserve its delicate flavor and texture.
Smart Selection & Storage
Choose flounder with bright, clear eyes and firm flesh. The skin should be shiny and free of discoloration.
Keep raw flounder in the refrigerator at temperatures below 40°F (4°C) and consume within 1-2 days.
Myths vs Realities
Healthy Recipes
Citrus Ceviche with Raw Flounder Loin
A refreshing and zesty ceviche made with raw flounder loin marinated in citrus juices, perfect for a light appetizer.
- 200g raw flounder loin, 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
- 1. In a bowl, combine the diced flounder with lime and orange juices, ensuring the fish is fully submerged.
- 2. Add the red onion, jalapeño, and cilantro, mixing well.
- 3. Cover and refrigerate for 30 minutes, then season with salt before serving.
Raw Flounder Loin Sushi Rolls
Delicious sushi rolls featuring raw flounder loin, avocado, and cucumber, wrapped in nori for a healthy meal.
- 150g raw flounder loin, sliced
- 1 cup sushi rice, cooked
- 4 sheets nori
- 1 avocado, sliced
- 1 cucumber, julienned
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
- 2. Arrange slices of flounder, avocado, and cucumber in a line along the bottom edge of the rice.
- 3. Roll tightly using the mat, slice into pieces, and serve with soy sauce.
Flounder Loin Tartare with Avocado
A sophisticated tartare made with raw flounder loin and creamy avocado, drizzled with a tangy dressing.
- 150g raw flounder loin, finely diced
- 1 ripe avocado, diced
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
- Chives for garnish
- 1. In a bowl, mix the diced flounder with olive oil, lemon juice, salt, and pepper.
- 2. Gently fold in the diced avocado, being careful not to mash it.
- 3. Serve immediately, garnished with chopped chives.
Mediterranean Flounder Loin Salad
A vibrant salad featuring raw flounder loin, mixed greens, cherry tomatoes, and a lemon vinaigrette.
- 200g raw flounder loin, thinly sliced
- 4 cups mixed greens
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine mixed greens, cherry tomatoes, and red onion.
- 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
- 3. Top with sliced flounder and serve immediately.
Flounder Loin Tacos with Mango Salsa
Light and flavorful tacos filled with raw flounder loin and topped with a fresh mango salsa.
- 200g raw flounder loin, diced
- 4 small corn tortillas
- 1 ripe mango, diced
- 1/2 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- Juice of 1 lime
- Cilantro for garnish
- 1. In a bowl, combine mango, red bell pepper, red onion, and lime juice to make the salsa.
- 2. Warm the corn tortillas on a skillet until pliable.
- 3. Fill each tortilla with diced flounder and top with mango salsa and cilantro.
Spicy Flounder Loin Lettuce Wraps
Healthy lettuce wraps filled with raw flounder loin and a spicy sauce, perfect for a low-carb meal.
- 200g raw flounder loin, diced
- 1 tbsp sriracha
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 head of butter lettuce, leaves separated
- Sliced green onions for garnish
- 1. In a bowl, mix diced flounder with sriracha, soy sauce, and sesame oil.
- 2. Spoon the mixture into lettuce leaves to create wraps.
- 3. Garnish with sliced green onions and serve immediately.
Flounder Loin Poke Bowl
A nutritious poke bowl featuring raw flounder loin, brown rice, and fresh vegetables, drizzled with a sesame dressing.
- 200g raw flounder loin, cubed
- 1 cup cooked brown rice
- 1/2 cucumber, sliced
- 1/2 avocado, sliced
- 1/4 cup edamame
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 1. In a bowl, combine cubed flounder with soy sauce and sesame oil.
- 2. In a serving bowl, layer brown rice, cucumber, avocado, and edamame.
- 3. Top with the marinated flounder and serve.
Flounder Loin and Quinoa Salad
A protein-packed salad with raw flounder loin, quinoa, and a variety of colorful vegetables.
- 150g raw flounder loin, diced
- 1 cup cooked quinoa
- 1/2 bell pepper, diced
- 1/2 cucumber, diced
- 1/4 cup parsley, chopped
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, bell pepper, cucumber, and parsley.
- 2. Add diced flounder and lemon juice, mixing gently.
- 3. Season with salt and pepper before serving.
Flounder Loin Carpaccio with Arugula
A delicate carpaccio of raw flounder loin served with peppery arugula and a drizzle of olive oil.
- 200g raw flounder loin, thinly sliced
- 2 cups arugula
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Arrange the thinly sliced flounder on a plate in a single layer.
- 2. Top with arugula and drizzle with olive oil and lemon juice.
- 3. Season with salt and pepper before serving.
Flounder Loin Gazpacho
A chilled gazpacho soup featuring raw flounder loin, tomatoes, cucumbers, and bell peppers for a refreshing summer dish.
- 150g raw flounder loin, diced
- 2 cups ripe tomatoes, chopped
- 1 cucumber, peeled and chopped
- 1 bell pepper, chopped
- 1/4 red onion, chopped
- 2 cups vegetable broth
- Salt and pepper to taste
- 1. In a blender, combine tomatoes, cucumber, bell pepper, red onion, and vegetable broth, blending until smooth.
- 2. Stir in diced flounder and season with salt and pepper.
- 3. Chill for at least 1 hour before serving.
Frequently Asked Questions (FAQ)
Is raw flounder safe to eat?
Raw flounder can be safe if sourced from reputable suppliers and handled properly to avoid contamination.
How should I store raw flounder?
Store raw flounder in the coldest part of the refrigerator and consume it within 1-2 days for optimal freshness.
What are the health benefits of eating flounder?
Flounder is high in protein, low in calories, and provides essential nutrients like omega-3 fatty acids, which are beneficial for heart health.
Can I freeze raw flounder?
Yes, raw flounder can be frozen for up to 3 months; ensure it is well-wrapped to prevent freezer burn.
What is the best way to cook flounder?
Flounder can be baked, grilled, or pan-fried; it cooks quickly and should be cooked until opaque.
How do I know if flounder is fresh?
Fresh flounder should have a mild ocean smell, firm flesh, and clear eyes.
What dishes can I make with flounder?
Flounder can be used in tacos, fish sandwiches, or served with a light sauce and vegetables.
Is flounder a sustainable fish choice?
Flounder populations are generally well-managed, but it's best to check local sustainability ratings.