Summer Flounder (Fluke)
Paralichthys dentatusMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled, baked, or pan-seared to preserve its delicate flavor. Avoid overcooking to maintain moisture.
Smart Selection & Storage
Choose summer flounder with bright, clear eyes and firm flesh. Avoid fish with a strong fishy odor.
Keep fresh summer flounder in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, wrap tightly and freeze.
Myths vs Realities
MythAll fish are high in mercury.+
MythFish is not a good source of protein.+
MythYou should avoid fish if you have high cholesterol.+
Healthy Recipes
Lemon Herb Grilled Summer Flounder
This dish features tender summer flounder marinated in a zesty lemon-herb mixture, grilled to perfection for a light and refreshing meal.
- 4 fillets of summer flounder
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. In a bowl, mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
- 2. Marinate the summer flounder fillets in the mixture for at least 30 minutes.
- 3. Preheat the grill to medium-high heat and grill the fillets for 3-4 minutes on each side until cooked through.
Baked Summer Flounder with Spinach and Feta
A healthy baked dish combining summer flounder with sautéed spinach and tangy feta cheese, perfect for a nutritious weeknight dinner.
- 4 fillets of summer flounder
- 2 cups fresh spinach
- 1/2 cup crumbled feta cheese
- 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. Mix in feta cheese.
- 3. Place the summer flounder fillets in a baking dish, top with the spinach-feta mixture, and bake for 15-20 minutes.
Summer Flounder Tacos with Mango Salsa
These vibrant summer flounder tacos are topped with a refreshing mango salsa, making for a fun and healthy meal.
- 4 fillets of summer flounder
- 8 small corn tortillas
- 1 ripe mango, diced
- 1/4 red onion, finely chopped
- 1 lime, juiced
- Cilantro for garnish
- Salt and pepper to taste
- 1. Season the summer flounder with salt and pepper, then grill or pan-sear until cooked through.
- 2. In a bowl, combine mango, red onion, lime juice, salt, and cilantro to make the salsa.
- 3. Serve the flounder in tortillas topped with mango salsa.
Summer Flounder Quinoa Bowl
A nutritious quinoa bowl featuring pan-seared summer flounder, fresh vegetables, and a tangy dressing for a complete meal.
- 2 fillets of summer flounder
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. Season the summer flounder with salt and pepper, then pan-sear until golden and cooked through.
- 2. In a bowl, mix quinoa, cherry tomatoes, and cucumber.
- 3. Drizzle with olive oil and balsamic vinegar, then top with the flounder fillets.
Coconut Curry Summer Flounder
This exotic dish features summer flounder simmered in a creamy coconut curry sauce, served with steamed vegetables for a wholesome meal.
- 4 fillets of summer flounder
- 1 can coconut milk
- 2 tablespoons red curry paste
- 1 cup broccoli florets
- 1 bell pepper, sliced
- Salt to taste
- 1. In a pan, combine coconut milk and red curry paste, bringing to a simmer.
- 2. Add broccoli and bell pepper, cooking until tender.
- 3. Add summer flounder fillets and cook until they are opaque and flaky.
Mediterranean Summer Flounder Salad
A fresh salad featuring grilled summer flounder, mixed greens, olives, and a lemon vinaigrette, perfect for a light lunch.
- 2 fillets of summer flounder
- 4 cups mixed greens
- 1/2 cup Kalamata olives
- 1/4 cup feta cheese
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Grill the summer flounder fillets until cooked through, then slice.
- 2. In a bowl, combine mixed greens, olives, and feta cheese.
- 3. Drizzle with olive oil and lemon juice, toss, and top with sliced flounder.
Spicy Garlic Summer Flounder Stir-Fry
This quick stir-fry features summer flounder with colorful vegetables and a spicy garlic sauce, making it a flavorful and healthy option.
- 2 fillets of summer flounder, cut into bite-sized pieces
- 1 bell pepper, sliced
- 1 cup snap peas
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 2 cloves garlic, minced
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a pan, add garlic, and sauté until fragrant.
- 2. Add summer flounder pieces, bell pepper, and snap peas, cooking until fish is opaque.
- 3. Stir in soy sauce and sriracha, cooking for an additional minute before serving.
Herb-Crusted Summer Flounder with Asparagus
This oven-baked summer flounder is coated with a herb crust and served alongside roasted asparagus for a nutritious dinner.
- 4 fillets of summer flounder
- 1 cup panko breadcrumbs
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon zest
- 1 bunch asparagus, trimmed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Mix panko, parsley, lemon zest, salt, and pepper, then coat the flounder fillets with the mixture.
- 3. Place the fillets and asparagus on a baking sheet, drizzle with olive oil, and bake for 15-20 minutes.
Zucchini Noodles with Summer Flounder
A low-carb dish featuring spiralized zucchini noodles topped with sautéed summer flounder and a light garlic sauce.
- 2 fillets of summer flounder
- 2 medium zucchinis, spiralized
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- Parmesan cheese for garnish
- 1. In a pan, heat olive oil and sauté garlic until fragrant.
- 2. Add summer flounder fillets and cook until opaque, then remove from the pan.
- 3. Add zucchini noodles to the pan, cooking briefly, then serve topped with flounder and Parmesan.
Summer Flounder and Avocado Toast
A trendy and nutritious dish featuring grilled summer flounder on whole-grain toast, topped with creamy avocado and a sprinkle of chili flakes.
- 2 fillets of summer flounder
- 2 slices whole-grain bread
- 1 ripe avocado
- 1 tablespoon lime juice
- Chili flakes to taste
- Salt and pepper to taste
- 1. Grill the summer flounder fillets until cooked through.
- 2. Toast the whole-grain bread and mash the avocado with lime juice, salt, and pepper.
- 3. Top the toast with avocado, then add the flounder and sprinkle with chili flakes.
Frequently Asked Questions (FAQ)
What is the best way to cook summer flounder?
Summer flounder can be grilled, baked, or pan-seared. It's best to cook it quickly to retain moisture.
Is summer flounder sustainable?
Yes, summer flounder is considered a sustainable seafood choice when sourced from well-managed fisheries.
How can I tell if summer flounder is fresh?
Fresh summer flounder should have a mild ocean smell, firm flesh, and clear, bright eyes.
Can I eat the skin of summer flounder?
Yes, the skin is edible and can be crispy when cooked properly.
What are the health benefits of eating summer flounder?
It is high in protein, low in fat, and provides essential vitamins and minerals, supporting overall health.
How should I store summer flounder?
Store fresh summer flounder in the refrigerator and consume within 1-2 days. For longer storage, freeze it.
What dishes can I make with summer flounder?
Summer flounder can be used in tacos, fish sandwiches, or served with a variety of sauces and sides.
Is summer flounder safe for pregnant women?
Yes, but it should be consumed in moderation due to potential mercury content.