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Starry Flounder
Fish
Nutri-ScoreA

Starry Flounder

Platichthys stellatus

Clinical Encyclopedia

Starry flounder is a flatfish known for its delicate flavor and firm texture, making it a popular choice in various culinary dishes. Rich in protein and essential nutrients, it supports overall health and wellness.

Scientific NamePlatichthys stellatus
Region of OriginNorth Pacific Ocean
Popular Comparisons:
Starry Flounder VS Alaska Plaice FilletStarry Flounder VS Albacore TunaStarry Flounder VS Albacore White TunaStarry Flounder VS Albacore White Tuna LoinStarry Flounder VS Amberjack Yellowtail FilletStarry Flounder VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories100 kcal
Water
80%
Fiber0g
Total22.0g
Protein
20g(91%)
Fats
2g(9%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, starry 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 metabolism and immune function.
✓Low in calories and fat, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated, especially for pregnant women and children.
!Allergic reactions may occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and texture. Avoid overcooking to maintain moisture.

Smart Selection & Storage

How to Select

Choose starry flounder fillets that are firm, moist, and have a mild ocean scent. Look for clear eyes and bright skin.

How to Store

Store fresh starry 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.+
RealityNot all fish have high mercury levels; many, including starry flounder, are safe to eat in moderation.
MythFish is not a good source of protein.+
RealityFish is an excellent source of high-quality protein, often higher than meat.
MythFrozen fish is not as nutritious as fresh fish.+
RealityFrozen fish can retain its nutritional value and may be fresher than 'fresh' fish that has been transported long distances.

Healthy Recipes

Lemon Herb Grilled Starry Flounder

This zesty grilled starry flounder is marinated in a blend of fresh herbs and lemon juice, making it a light and refreshing dish perfect for summer.

Ingredients
  • 2 starry flounder fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, parsley, dill, salt, and pepper.
  2. 2. Marinate the starry flounder fillets in the mixture for at least 30 minutes.
  3. 3. Grill the fillets over medium heat for 4-5 minutes on each side until cooked through.

Starry Flounder Tacos with Mango Salsa

These vibrant tacos feature grilled starry flounder topped with a fresh mango salsa, offering a delightful blend of flavors and textures.

Ingredients
  • 2 starry flounder fillets
  • 4 corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Grill the starry flounder fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Assemble the tacos by placing the flounder in tortillas and topping with mango salsa.

Baked Starry Flounder with Quinoa and Spinach

This wholesome dish features baked starry flounder served over a bed of fluffy quinoa and sautéed spinach, making it a nutritious meal.

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

Starry Flounder Stir-Fry with Broccoli and Bell Peppers

This quick stir-fry features starry flounder and colorful vegetables, tossed in a light soy sauce for a healthy and satisfying meal.

Ingredients
  • 2 starry flounder fillets, cut into bite-sized pieces
  • 1 cup broccoli florets
  • 1 red bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add ginger, sautéing for 1 minute.
  2. 2. Add broccoli and bell pepper, stir-frying for 3-4 minutes until tender.
  3. 3. Add starry flounder pieces and soy sauce, cooking until the fish is opaque and cooked through.

Starry Flounder with Avocado Cream Sauce

This creamy avocado sauce adds a rich and healthy twist to perfectly seared starry flounder, making it a decadent yet nutritious dish.

Ingredients
  • 2 starry flounder fillets
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to make the cream sauce.
  2. 2. Heat olive oil in a skillet and sear the starry flounder for 3-4 minutes on each side until golden brown.
  3. 3. Serve the flounder topped with avocado cream sauce.

Starry Flounder Salad with Citrus Vinaigrette

This refreshing salad combines grilled starry flounder with mixed greens and a tangy citrus vinaigrette, perfect for a light lunch.

Ingredients
  • 2 starry flounder fillets
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/4 cup walnuts, toasted
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill the starry flounder fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper for the vinaigrette.
  3. 3. Toss the salad greens with vinaigrette, top with orange segments, walnuts, and sliced flounder.

Starry Flounder and Vegetable Foil Packets

These easy foil packets are filled with starry flounder and seasonal vegetables, making for a healthy and mess-free meal.

Ingredients
  • 2 starry flounder fillets
  • 1 zucchini, sliced
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Place starry flounder and vegetables on a large piece of aluminum foil, drizzle with olive oil, and season with salt and pepper.
  3. 3. Seal the foil packet and grill for 15-20 minutes until the fish is cooked and vegetables are tender.

Starry Flounder with Tomato Basil Relish

This dish features pan-seared starry flounder topped with a fresh tomato and basil relish, creating a delightful balance of flavors.

Ingredients
  • 2 starry flounder fillets
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, salt, and pepper to make the relish.
  2. 2. Heat olive oil in a skillet and sear the starry flounder for 3-4 minutes on each side until golden brown.
  3. 3. Top the flounder with the tomato basil relish before serving.

Starry Flounder and Sweet Potato Mash

This comforting dish pairs flaky starry flounder with creamy sweet potato mash, offering a nutritious and filling meal.

Ingredients
  • 2 starry flounder fillets
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons Greek yogurt
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes in salted water until tender, then drain and mash with Greek yogurt, olive oil, salt, and pepper.
  2. 2. In a skillet, heat olive oil and cook starry flounder for 3-4 minutes on each side until cooked through.
  3. 3. Serve the flounder over the sweet potato mash.

Frequently Asked Questions (FAQ)

What is the best way to cook starry flounder?

Starry flounder can be grilled, baked, or pan-seared. It's best to cook it at a moderate temperature to avoid drying out.

Is starry flounder healthy?

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

How can I tell if starry flounder is fresh?

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

Can I freeze starry flounder?

Yes, starry flounder can be frozen for up to 3 months. Wrap it tightly to prevent freezer burn.

What are the nutritional benefits of starry flounder?

Starry flounder is rich in protein, omega-3 fatty acids, and essential vitamins like B12 and D, supporting overall health.

How much starry flounder should I eat?

A serving size of fish is typically 3-4 ounces, which can be included in a balanced diet several times a week.

Is starry flounder sustainable?

Sustainability varies by fishing practices; check for certifications like MSC to ensure responsible sourcing.

What dishes can I make with starry flounder?

Starry flounder can be used in tacos, fish stews, or served with a citrus sauce for a refreshing meal.

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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