Summer Flounder
Paralichthys dentatusClinical Encyclopedia
Summer Flounder 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.
Summer flounder, also known as fluke, is a flatfish known for its mild flavor and firm texture. It is a rich source of high-quality protein and essential nutrients.
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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 grilled, baked, or pan-seared. Avoid deep frying to maintain its health benefits.
Smart Selection & Storage
Choose summer flounder with clear eyes, bright skin, and a fresh sea smell. Avoid any fish with a dull appearance or strong odor.
Keep summer flounder refrigerated and consume within two days. For longer storage, freeze it in an airtight container.
Myths vs Realities
Healthy Recipes
Lemon Herb Grilled Summer Flounder
This light and zesty grilled summer flounder is marinated in a blend of fresh herbs and lemon juice, perfect for a summer meal.
- 2 fillets of summer flounder
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon fresh thyme
- 1 teaspoon fresh parsley
- Salt and pepper to taste
- 1. In a bowl, mix olive oil, lemon juice, thyme, parsley, salt, and pepper.
- 2. Marinate the summer flounder fillets in the mixture for 30 minutes.
- 3. Preheat the grill and cook the fillets for 4-5 minutes on each side until flaky.
Baked Summer Flounder with Quinoa and Spinach
A nutritious baked summer flounder served on a bed of protein-packed quinoa and sautéed spinach, making it a wholesome meal.
- 2 fillets of summer flounder
- 1 cup cooked quinoa
- 2 cups fresh spinach
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Sauté garlic in olive oil, add spinach, and cook until wilted; season with salt and pepper.
- 3. Place the summer flounder on a baking sheet, season, and bake for 15-20 minutes; serve over quinoa and spinach.
Summer Flounder Tacos with Mango Salsa
These fresh summer flounder tacos are topped with a vibrant mango salsa, offering a delicious twist on a classic dish.
- 2 fillets of summer flounder
- 4 corn tortillas
- 1 ripe mango, diced
- 1/2 red onion, diced
- 1 lime, juiced
- Cilantro for garnish
- 1. Grill or pan-sear the summer flounder until cooked through, about 4-5 minutes per side.
- 2. Mix mango, red onion, lime juice, and cilantro to create the salsa.
- 3. Assemble tacos by placing flounder in tortillas and topping with mango salsa.
Summer Flounder and Vegetable Stir-Fry
A quick and colorful stir-fry featuring summer flounder and a mix of seasonal vegetables, perfect for a healthy weeknight dinner.
- 2 fillets of summer flounder, cut into chunks
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a pan and add summer flounder; cook until golden brown.
- 2. Add bell pepper, zucchini, and broccoli, stir-frying until vegetables are tender.
- 3. Stir in soy sauce and serve hot.
Mediterranean Summer Flounder with Olives and Tomatoes
This Mediterranean-inspired dish features summer flounder baked with olives and tomatoes, delivering a burst of flavor.
- 2 fillets of summer flounder
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted
- 2 tablespoons olive oil
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Place summer flounder in a baking dish, top with tomatoes, olives, olive oil, oregano, salt, and pepper.
- 3. Bake for 15-20 minutes until the fish is cooked through.
Spicy Summer Flounder with Avocado Cream
This dish features pan-seared summer flounder with a spicy seasoning, complemented by a creamy avocado sauce for a delightful contrast.
- 2 fillets of summer flounder
- 1 avocado
- 1/2 cup Greek yogurt
- 1 teaspoon chili powder
- 1 lime, juiced
- Salt to taste
- 1. Season summer flounder with chili powder and salt, then pan-sear until cooked through.
- 2. Blend avocado, Greek yogurt, lime juice, and salt to create the cream.
- 3. Serve the flounder topped with avocado cream.
Coconut-Crusted Summer Flounder
A tropical twist on summer flounder, this recipe features a crunchy coconut crust, perfect for a healthy and satisfying meal.
- 2 fillets of summer flounder
- 1/2 cup shredded coconut
- 1/4 cup almond flour
- 1 egg, beaten
- Salt and pepper to taste
- 1 tablespoon coconut oil
- 1. Preheat the oven to 375°F (190°C).
- 2. Dip flounder in egg, then coat with a mixture of coconut and almond flour.
- 3. Bake for 15-20 minutes until golden and crispy.
Summer Flounder Salad with Citrus Vinaigrette
A refreshing salad featuring grilled summer flounder atop mixed greens, drizzled with a bright citrus vinaigrette.
- 2 fillets of summer flounder
- 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
- 1. Grill the summer flounder until cooked through, about 4-5 minutes per side.
- 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Toss salad greens with vinaigrette, top with flounder, orange segments, and walnuts.
Summer Flounder and Asparagus Bake
A simple yet elegant dish featuring summer flounder baked with asparagus and a light lemon-dill sauce.
- 2 fillets of summer flounder
- 1 bunch asparagus, trimmed
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon dill
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Arrange asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- 3. Place summer flounder on top, drizzle with lemon juice and dill, and bake for 15-20 minutes.
Summer Flounder with Garlic and Capers
This quick and flavorful dish features pan-seared summer flounder topped with a garlicky caper sauce, perfect for a weeknight dinner.
- 2 fillets of summer flounder
- 2 tablespoons capers
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Heat olive oil in a skillet and add garlic; sauté until fragrant.
- 2. Add summer flounder and cook for 4-5 minutes on each side until golden.
- 3. Stir in capers and lemon juice, then serve over the fish.
Frequently Asked Questions (FAQ)
What is the nutritional value of summer flounder?
Summer flounder is low in calories and high in protein, providing essential nutrients like Vitamin B12 and selenium.
How should I cook summer flounder?
It can be grilled, baked, or pan-seared for the best flavor and texture.
Is summer flounder sustainable?
Sustainability varies by fishing practices; check local guidelines for sustainable sources.
Can I eat summer flounder if I'm allergic to fish?
No, individuals with fish allergies should avoid summer flounder.
What are the health benefits of eating summer flounder?
It supports heart health, muscle growth, and provides essential vitamins and minerals.
How often can I eat summer flounder?
Moderation is key; consider local advisories regarding mercury levels.
What is the best way to store summer flounder?
Store it in the refrigerator for up to two days or freeze for longer storage.
Can I substitute summer flounder in recipes?
Yes, other white fish like cod or sole can be used as substitutes.