Home/Fish/Starry Flounder
Back to Home
Starry Flounder
Fish
Nutri-ScoreA

Starry Flounder

Platichthys stellatus

Clinical Encyclopedia

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

Starry Flounder provides 105 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.

The starry flounder is a flatfish known for its unique star-like patterns on its skin. It is a rich source of protein and essential nutrients, making it a popular choice in various culinary dishes.

Also known as:
Pacific flounderStarry sole
Scientific NamePlatichthys stellatus
Region of OriginNorth Pacific Ocean, particularly around Alaska and the Bering Sea.
Popular Comparisons:
Starry FlounderStarry FlounderVSAlaska Plaice FilletAlaska Plaice FilletStarry FlounderStarry FlounderVSAlbacore TunaAlbacore TunaStarry FlounderStarry FlounderVSAlbacore White TunaAlbacore White TunaStarry FlounderStarry FlounderVSAlbacore White Tuna LoinAlbacore White Tuna LoinStarry FlounderStarry FlounderVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletStarry FlounderStarry FlounderVSAmerican PlaiceAmerican PlaiceStarry FlounderStarry FlounderVSAmerican Plaice FilletAmerican Plaice FilletStarry FlounderStarry FlounderVSAnchoviesAnchoviesStarry FlounderStarry FlounderVSArctic CharArctic CharStarry FlounderStarry FlounderVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total23.0g
Protein
20.5g(89%)
Fats
2.5g(11%)
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 D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
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 that support heart health and reduce inflammation.
✓Contains essential vitamins and minerals that contribute to overall health.
✓Low in calories, making it a great option for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled or baked to retain its delicate flavor and nutritional value. Avoid deep frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose fish that smells fresh and has clear, bright eyes. The flesh should be firm and not discolored.

How to Store

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

Myths vs Realities

MythStarry flounder is high in calories.
RealityIn fact, it is low in calories, making it a healthy choice.
MythAll fish are the same in terms of health benefits.
RealityDifferent fish have varying levels of nutrients; starry flounder is particularly rich in protein and omega-3s.
MythYou can eat fish every day without any concerns.
RealityWhile fish is healthy, some species may contain mercury, so it's important to vary your intake.

Healthy Recipes

Lemon Herb Grilled Starry Flounder

A light and zesty grilled flounder dish infused with fresh herbs and lemon, perfect for a healthy summer meal.

Ingredients
  • 2 Starry Flounder fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, dill, salt, and pepper.
  2. 2. Marinate the flounder fillets in the mixture for at least 30 minutes.
  3. 3. Grill the fillets on medium heat for 4-5 minutes on each side until cooked through.

Starry Flounder Tacos with Mango Salsa

Delicious and healthy tacos filled with flaky flounder and topped with a refreshing mango salsa.

Ingredients
  • 2 Starry Flounder fillets
  • 4 corn tortillas
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and diced)
  • 1 lime (juiced)
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Cook the flounder fillets in a skillet over medium heat for about 4-5 minutes on each side until flaky.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Serve the flounder in corn tortillas topped with mango salsa and cilantro.

Starry Flounder Quinoa Bowl

A nutritious quinoa bowl featuring starry flounder, roasted vegetables, and a tangy dressing for a complete meal.

Ingredients
  • 2 Starry Flounder fillets
  • 1 cup cooked quinoa
  • 1 cup mixed vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and roast mixed vegetables with olive oil, salt, and pepper for 20 minutes.
  2. 2. Cook the flounder fillets in a skillet until flaky.
  3. 3. Assemble the bowl with quinoa, roasted vegetables, and top with flounder drizzled with balsamic vinegar.

Starry Flounder and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of starry flounder and spinach, baked to perfection.

Ingredients
  • 2 Starry Flounder fillets
  • 2 large bell peppers (halved and seeded)
  • 1 cup fresh spinach (chopped)
  • 1/2 cup cooked brown rice
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked rice, chopped spinach, crumbled feta, and cooked flounder, seasoned with salt and pepper.
  3. 3. Stuff the mixture into halved bell peppers and bake for 25-30 minutes.

Starry Flounder with Avocado Salsa

A healthy and vibrant dish featuring pan-seared flounder topped with creamy avocado salsa for a delightful flavor combination.

Ingredients
  • 2 Starry Flounder fillets
  • 1 avocado (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
  • 1 tablespoon cilantro (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Pan-sear the flounder fillets in a skillet until golden brown and cooked through.
  2. 2. In a bowl, combine diced avocado, red onion, lime juice, cilantro, salt, and pepper to make the salsa.
  3. 3. Serve the flounder topped with avocado salsa.

Starry Flounder Coconut Curry

A fragrant coconut curry featuring starry flounder and vegetables, served with brown rice for a wholesome meal.

Ingredients
  • 2 Starry Flounder fillets
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 cup mixed vegetables (broccoli, carrots, snap peas)
  • 1 tablespoon olive oil
  • Salt to taste
  • Cooked brown rice for serving
Instructions
  1. 1. In a pot, heat olive oil and sauté mixed vegetables until tender.
  2. 2. Add coconut milk and curry powder, stirring to combine, then bring to a simmer.
  3. 3. Add flounder fillets and cook until they are flaky, then serve over brown rice.

Starry Flounder and Zucchini Noodles

A low-carb dish featuring starry flounder served over spiralized zucchini noodles with a light garlic sauce.

Ingredients
  • 2 Starry Flounder fillets
  • 2 medium zucchinis (spiralized)
  • 2 cloves garlic (minced)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Parmesan cheese for garnish
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spiralized zucchini and cook for 2-3 minutes.
  2. 2. Cook the flounder fillets in a separate skillet until flaky.
  3. 3. Serve the flounder over zucchini noodles, garnished with Parmesan cheese.

Starry Flounder Salad with Citrus Dressing

A refreshing salad featuring grilled starry flounder on a bed of mixed greens, topped with a zesty citrus dressing.

Ingredients
  • 2 Starry Flounder fillets
  • 4 cups mixed salad greens
  • 1 orange (juiced)
  • 1 tablespoon olive oil
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Grill the flounder fillets until cooked through.
  2. 2. In a bowl, whisk together orange juice, olive oil, honey, salt, and pepper for the dressing.
  3. 3. Toss salad greens with dressing and top with grilled flounder.

Baked Starry Flounder with Pesto and Tomatoes

A simple yet elegant baked flounder dish topped with fresh pesto and cherry tomatoes for a burst of flavor.

Ingredients
  • 2 Starry Flounder fillets
  • 1/4 cup pesto
  • 1 cup cherry tomatoes (halved)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place flounder fillets on a baking sheet.
  2. 2. Spread pesto over the fillets and top with halved cherry tomatoes, drizzling with olive oil and seasoning with salt and pepper.
  3. 3. Bake for 15-20 minutes until the fish is cooked through.

Starry Flounder with Garlic Lemon Asparagus

A nutritious dish featuring pan-seared starry flounder served alongside garlic lemon asparagus for a delightful pairing.

Ingredients
  • 2 Starry Flounder fillets
  • 1 bunch asparagus (trimmed)
  • 2 cloves garlic (minced)
  • 1 lemon (juiced)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté asparagus in olive oil with garlic until tender, then add lemon juice and season with salt and pepper.
  2. 2. Pan-sear the flounder fillets until flaky.
  3. 3. Serve the flounder alongside the garlic lemon asparagus.

Frequently Asked Questions (FAQ)

What is the nutritional value of starry flounder?

Starry flounder is high in protein, low in calories, and contains essential vitamins and minerals.

How should I cook starry flounder?

Grilling or baking are recommended methods to preserve its flavor and nutrients.

Is starry flounder safe to eat?

Yes, but be cautious of potential mercury contamination and ensure it is sourced from clean waters.

What are the health benefits of eating starry flounder?

It supports muscle growth, heart health, and provides essential nutrients.

Can I eat starry flounder if I have a fish allergy?

No, individuals with fish allergies should avoid it.

How often can I eat starry flounder?

Moderation is key; consuming it 1-2 times a week is generally safe.

What dishes can I make with starry flounder?

It can be used in tacos, salads, or served with vegetables.

Where can I buy starry flounder?

Look for it in seafood markets or grocery stores with a fresh fish section.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Starry Flounder vs Alaska Plaice Fillet Starry Flounder vs Albacore Tuna Starry Flounder vs Albacore Tuna
Nutrients
Protein in Starry Flounder Calories in Starry Flounder Vitamin-c in Starry Flounder Magnesium in Starry Flounder
Featured Guides
Health Benefits of Starry Flounder Healthy Recipes with Starry Flounder
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico