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Yellowtail Flounder
Fish
Nutri-ScoreA

Yellowtail Flounder

Limanda ferruginea

Clinical Encyclopedia

Yellowtail flounder is a flatfish known for its delicate flavor and firm texture, making it a popular choice in various culinary dishes. It is rich in protein and essential nutrients, contributing to a balanced diet.

Scientific NameLimanda ferruginea
Region of OriginNorth America
Popular Comparisons:
Yellowtail Flounder VS Alaska Plaice FilletYellowtail Flounder VS Albacore TunaYellowtail Flounder VS Albacore White TunaYellowtail Flounder VS Albacore White Tuna LoinYellowtail Flounder VS Amberjack Yellowtail FilletYellowtail Flounder VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
80%
Fiber0g
Total21.5g
Protein
20g(93%)
Fats
1.5g(7%)
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, yellowtail 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 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 trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions can 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 nutritional value. Avoid deep-frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose fish with clear eyes, bright skin, and a fresh ocean smell. Avoid any with a strong fishy odor or dull appearance.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness. Can be frozen for longer storage.

Myths vs Realities

MythAll fish are low in mercury.+
RealitySome fish, including certain types of flounder, can contain higher levels of mercury.
MythFish is not a good source of protein.+
RealityFish, including yellowtail flounder, is an excellent source of high-quality protein.
MythYou can't eat fish if you're allergic to shellfish.+
RealityFish allergies are different from shellfish allergies; consult a doctor for personalized advice.

Healthy Recipes

Lemon Herb Grilled Yellowtail Flounder

A light and zesty dish featuring grilled yellowtail flounder marinated in fresh herbs and lemon juice, perfect for a healthy meal.

Ingredients
  • 2 yellowtail 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 yellowtail flounder fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill and cook the fillets for 4-5 minutes on each side until flaky and cooked through.

Baked Yellowtail Flounder with Quinoa and Spinach

A nutritious baked yellowtail flounder served on a bed of quinoa and sautéed spinach, providing a wholesome meal packed with protein.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cook quinoa in vegetable broth according to package instructions.
  3. 3. In a skillet, heat olive oil and sauté spinach until wilted, then season with garlic powder, salt, and pepper.
  4. 4. Place the yellowtail flounder on a baking sheet, season with salt and pepper, and bake for 15-20 minutes until cooked through.
  5. 5. Serve the flounder over a bed of quinoa and sautéed spinach.

Yellowtail Flounder Tacos with Mango Salsa

Fresh and vibrant yellowtail flounder tacos topped with a sweet mango salsa, offering a delightful twist on traditional fish tacos.

Ingredients
  • 2 yellowtail 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 and pepper to taste
Instructions
  1. 1. Season the yellowtail flounder with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, salt, and cilantro to make the salsa.
  3. 3. Warm the corn tortillas, fill them with flounder, and top with mango salsa before serving.

Yellowtail Flounder Stir-Fry with Vegetables

A quick and healthy stir-fry featuring yellowtail flounder and a colorful mix of vegetables, perfect for a nutritious weeknight dinner.

Ingredients
  • 2 yellowtail flounder fillets (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)
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a large skillet or wok over medium-high heat.
  2. 2. Add ginger and sauté for 1 minute before adding the vegetables; stir-fry for 3-4 minutes.
  3. 3. Add the yellowtail flounder pieces and soy sauce, cooking until the fish is opaque and vegetables are tender, about 5-6 minutes.

Yellowtail Flounder Salad with Avocado Dressing

A refreshing salad featuring grilled yellowtail flounder, mixed greens, and a creamy avocado dressing, perfect for a light lunch.

Ingredients
  • 2 yellowtail flounder fillets
  • 4 cups mixed greens
  • 1 avocado
  • 2 tablespoons Greek yogurt
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Olive oil for grilling
Instructions
  1. 1. Season the yellowtail flounder with salt and pepper, then grill until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper; blend until smooth.
  3. 3. Toss mixed greens with the avocado dressing and top with sliced grilled flounder before serving.

Spicy Yellowtail Flounder with Cauliflower Rice

A healthy, low-carb dish featuring spicy yellowtail flounder served over cauliflower rice, combining flavor and nutrition.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 head cauliflower (riced)
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat olive oil and add riced cauliflower; sauté for 5-7 minutes until tender.
  2. 2. Season yellowtail flounder with chili powder, cumin, salt, and pepper, then pan-sear until cooked through.
  3. 3. Serve the spicy flounder over cauliflower rice and garnish with fresh cilantro.

Mediterranean Yellowtail Flounder Bake

A flavorful Mediterranean-inspired baked yellowtail flounder with olives, tomatoes, and herbs, delivering a taste of the coast.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 cup cherry tomatoes (halved)
  • 1/2 cup Kalamata olives (pitted and sliced)
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a baking dish, combine cherry tomatoes, olives, olive oil, oregano, salt, and pepper.
  3. 3. Place the yellowtail flounder on top and bake for 15-20 minutes until the fish is flaky and cooked through.

Coconut Curry Yellowtail Flounder

A rich and aromatic coconut curry featuring yellowtail flounder, served with steamed vegetables for a healthy and satisfying meal.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup mixed vegetables (carrots, bell peppers, snap peas)
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste; bring to a simmer.
  2. 2. Add mixed vegetables and cook until tender, then add the yellowtail flounder and cook until the fish is opaque.
  3. 3. Stir in lime juice and season with salt before serving.

Yellowtail Flounder and Asparagus Foil Packets

A healthy and easy-to-make foil packet meal featuring yellowtail flounder and asparagus, perfect for grilling or baking.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 1 lemon (sliced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill or oven to 375°F (190°C).
  2. 2. Lay out two large pieces of aluminum foil and place yellowtail flounder and asparagus on each.
  3. 3. Drizzle with olive oil, season with salt and pepper, and top with lemon slices; fold the foil to create packets.
  4. 4. Cook on the grill or in the oven for 15-20 minutes until the fish is cooked through and vegetables are tender.

Yellowtail Flounder with Tomato Basil Salsa

A light and delicious dish featuring pan-seared yellowtail flounder topped with a fresh tomato basil salsa, ideal for a summer meal.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 cup cherry tomatoes (diced)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine diced tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper to make the salsa.
  2. 2. Season the yellowtail flounder with salt and pepper, then pan-sear until cooked through.
  3. 3. Top the flounder with the tomato basil salsa before serving.

Frequently Asked Questions (FAQ)

What is the nutritional value of yellowtail flounder?

Yellowtail flounder is low in calories, high in protein, and contains essential vitamins and minerals, making it a nutritious choice.

How should yellowtail flounder be cooked?

It can be grilled, baked, or steamed for the best flavor and texture.

Is yellowtail flounder sustainable?

Sustainability varies by fishing method; check for certifications to ensure responsible sourcing.

Can yellowtail flounder be eaten raw?

Yes, it can be used in sushi or sashimi, but ensure it is sourced from reputable suppliers.

What are the health benefits of eating yellowtail flounder?

It supports heart health, provides essential nutrients, and is low in calories, aiding in weight management.

How can I tell if yellowtail flounder is fresh?

Look for clear, bright eyes, firm flesh, and a mild ocean smell.

What dishes can I make with yellowtail flounder?

It can be used in tacos, fish stews, or served with vegetables and grains.

How often can I eat yellowtail flounder?

It can be consumed 2-3 times a week, but be mindful of mercury levels.

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Comparisons
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Nutrients
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Featured Guides
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