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Winter Flounder
Fish
Nutri-ScoreA

Winter Flounder

Pseudopleuronectes americanus

Clinical Encyclopedia

Winter flounder is a flatfish known for its delicate flavor and firm texture, making it a popular choice in various culinary dishes. It is low in calories and high in protein, providing essential nutrients for a balanced diet.

Scientific NamePseudopleuronectes americanus
Region of OriginNorth America
Popular Comparisons:
Winter Flounder VS Alaska Plaice FilletWinter Flounder VS Albacore TunaWinter Flounder VS Albacore White TunaWinter Flounder VS Albacore White Tuna LoinWinter Flounder VS Amberjack Yellowtail FilletWinter Flounder VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 kcal
Water
81%
Fiber0g
Total21.0g
Protein
20g(95%)
Fats
1g(5%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓A good source of vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Low in calories and fat, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose winter flounder fillets that are moist and have a mild ocean scent. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Keep winter flounder refrigerated at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are high in mercury.+
RealityWhile some fish contain mercury, many, including winter flounder, are low in mercury and safe to eat.
MythFish is not a good source of protein.+
RealityFish, including winter flounder, is an excellent source of high-quality protein.
MythYou can only eat fish if it's fried.+
RealityFish can be prepared in various healthy ways, including grilling, baking, and steaming.

Healthy Recipes

Lemon Herb Grilled Winter Flounder

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

Ingredients
  • 2 fillets of winter flounder
  • 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 winter flounder fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for 3-4 minutes on each side until cooked through.

Baked Winter Flounder with Tomato Basil Salsa

This baked winter flounder is topped with a fresh tomato basil salsa, providing a burst of flavor while keeping the dish healthy and light.

Ingredients
  • 2 fillets of winter flounder
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the winter flounder fillets on a baking sheet and season with salt and pepper.
  3. 3. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper; spoon the mixture over the fish.
  4. 4. Bake for 15-20 minutes or until the fish flakes easily with a fork.

Winter Flounder Tacos with Avocado Crema

These healthy winter flounder tacos are filled with flaky fish and topped with a creamy avocado sauce, making for a delicious and nutritious meal.

Ingredients
  • 2 fillets of winter flounder
  • 4 corn tortillas
  • 1 avocado
  • 1/4 cup Greek yogurt
  • 1 lime (juiced)
  • 1/4 teaspoon cumin
  • Salt and pepper to taste
  • Cabbage slaw for topping
Instructions
  1. 1. Season the winter flounder with cumin, salt, and pepper, then grill or pan-sear until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper; blend until smooth.
  3. 3. Warm the corn tortillas and fill each with flounder, avocado crema, and cabbage slaw.

Winter Flounder Stir-Fry with Vegetables

This colorful stir-fry features winter flounder and a variety of fresh vegetables, making it a quick and healthy dinner option.

Ingredients
  • 2 fillets of winter flounder (cut into bite-sized pieces)
  • 1 bell pepper (sliced)
  • 1 cup broccoli florets
  • 1 carrot (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 2 green onions (sliced)
Instructions
  1. 1. Heat sesame oil in a pan over medium-high heat and add ginger, stirring for 30 seconds.
  2. 2. Add the winter flounder pieces and cook until they start to turn opaque.
  3. 3. Add the bell pepper, broccoli, and carrot; stir-fry for 5-7 minutes until vegetables are tender-crisp.
  4. 4. Stir in soy sauce and green onions, cooking for an additional minute before serving.

Winter Flounder Quinoa Bowl

This nourishing quinoa bowl features baked winter flounder, fresh vegetables, and a light lemon dressing for a wholesome meal.

Ingredients
  • 2 fillets of winter flounder
  • 1 cup cooked quinoa
  • 1 cup spinach
  • 1/2 cucumber (sliced)
  • 1/2 bell pepper (diced)
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the winter flounder with salt and pepper.
  2. 2. Bake the fillets for 15-20 minutes until cooked through.
  3. 3. In a bowl, combine quinoa, spinach, cucumber, and bell pepper; drizzle with olive oil and lemon juice.
  4. 4. Top the quinoa mixture with the baked flounder and serve.

Spicy Winter Flounder with Cauliflower Rice

This spicy winter flounder dish is paired with cauliflower rice for a low-carb, flavorful meal that is both healthy and satisfying.

Ingredients
  • 2 fillets of winter flounder
  • 1 tablespoon chili powder
  • 1 teaspoon paprika
  • 1 tablespoon olive oil
  • 2 cups cauliflower rice
  • 1/2 cup diced tomatoes
  • Salt and pepper to taste
Instructions
  1. 1. Season the winter flounder with chili powder, paprika, salt, and pepper.
  2. 2. Heat olive oil in a skillet and cook the flounder for 3-4 minutes on each side until cooked through.
  3. 3. In the same skillet, add cauliflower rice and diced tomatoes; cook for 5-7 minutes until tender.
  4. 4. Serve the spicy flounder over the cauliflower rice.

Coconut Curry Winter Flounder

This aromatic coconut curry features winter flounder simmered in a flavorful coconut milk sauce, served over brown rice for a complete meal.

Ingredients
  • 2 fillets of winter flounder
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 cup spinach
  • 1 tablespoon olive oil
  • 1 cup cooked brown rice
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a pan and add curry powder, stirring for 30 seconds.
  2. 2. Pour in coconut milk and bring to a simmer; add winter flounder and spinach.
  3. 3. Cook for 8-10 minutes until the fish is cooked through and spinach is wilted.
  4. 4. Serve the curry over cooked brown rice.

Mediterranean Winter Flounder Salad

This vibrant salad combines baked winter flounder with fresh vegetables and a tangy vinaigrette, perfect for a light and healthy meal.

Ingredients
  • 2 fillets of winter flounder
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup red onion (sliced)
  • 1/4 cup olives
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the winter flounder with salt and pepper.
  2. 2. Bake the fillets for 15-20 minutes until cooked through.
  3. 3. In a large bowl, combine mixed greens, cherry tomatoes, red onion, and olives.
  4. 4. Whisk together olive oil, red wine vinegar, salt, and pepper; drizzle over the salad and top with flounder.

Winter Flounder and Asparagus Skillet

This one-pan winter flounder and asparagus dish is quick to prepare and packed with nutrients, making it a perfect weeknight dinner.

Ingredients
  • 2 fillets of winter flounder
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • 1 lemon (sliced)
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat and add garlic, sautéing for 1 minute.
  2. 2. Add asparagus and cook for 3-4 minutes until tender-crisp.
  3. 3. Push asparagus to the side and place the winter flounder in the skillet; cook for 3-4 minutes on each side until cooked through.
  4. 4. Serve with lemon slices on top.

Herbed Winter Flounder with Sweet Potato Mash

This comforting dish features oven-baked winter flounder served alongside creamy sweet potato mash, making it a nutritious and satisfying meal.

Ingredients
  • 2 fillets of winter flounder
  • 2 medium sweet potatoes (peeled and cubed)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh thyme (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the winter flounder with thyme, salt, and pepper.
  2. 2. Bake the fillets for 15-20 minutes until cooked through.
  3. 3. Meanwhile, boil sweet potatoes until tender, then mash with olive oil, salt, and pepper.
  4. 4. Serve the flounder over the sweet potato mash.

Frequently Asked Questions (FAQ)

What is the nutritional value of winter flounder?

Winter flounder is low in calories, high in protein, and contains essential vitamins and minerals such as vitamin B12 and selenium.

How can I cook winter flounder?

Winter flounder can be grilled, baked, or steamed. It pairs well with light sauces and herbs.

Is winter flounder sustainable?

Yes, winter flounder is considered a sustainable seafood choice when sourced from well-managed fisheries.

What are the health benefits of eating winter flounder?

It provides high-quality protein, omega-3 fatty acids, and essential vitamins, supporting overall health.

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

No, individuals with fish allergies should avoid winter flounder and all fish products.

How should I store winter flounder?

Store winter flounder in the refrigerator and consume it within 1-2 days for optimal freshness.

What is the best way to season winter flounder?

Light seasoning with lemon, herbs, and a touch of salt enhances its natural flavor without overpowering it.

Is winter flounder safe for pregnant women?

Yes, but it should be consumed in moderation due to potential mercury content.

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Comparisons
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Nutrients
Protein in Winter Flounder Calories in Winter Flounder Vitamin-c in Winter Flounder Magnesium in Winter Flounder
Featured Guides
Health Benefits of Winter Flounder Healthy Recipes with Winter Flounder