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Flounder
Fish
Nutri-ScoreA

Flounder

Paralichthys

Clinical Encyclopedia

Flounder is a flatfish known for its mild flavor and delicate texture. It is a rich source of high-quality protein and essential nutrients, making it a popular choice in various culinary dishes.

Scientific NameParalichthys
Region of OriginNorth America
Popular Comparisons:
Flounder VS Alaska Plaice FilletFlounder VS Albacore TunaFlounder VS Albacore White TunaFlounder VS Albacore White Tuna LoinFlounder VS Amberjack Yellowtail FilletFlounder 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

✓Flounder is an excellent source of lean protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, flounder supports heart health by reducing inflammation and lowering blood pressure.
✓Contains important vitamins and minerals, including vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it an ideal choice for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Flounder can be prepared by baking, grilling, or pan-searing. It is best cooked until opaque and flaky, and can be seasoned with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose flounder with clear eyes, bright skin, and a fresh, mild smell. Avoid fish with a strong odor or dull appearance.

How to Store

Store flounder in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythFlounder is high in mercury.+
RealityFlounder generally has lower mercury levels compared to larger fish, making it safer for consumption.
MythAll fish are the same in nutritional value.+
RealityDifferent fish have varying levels of nutrients; flounder is particularly rich in protein and low in fat.
MythYou can only eat flounder fried.+
RealityFlounder can be prepared in various healthy ways, including baking and grilling.

Healthy Recipes

Lemon Herb Grilled Flounder

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

Ingredients
  • 2 fillets of flounder
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
  2. 2. Marinate the flounder fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.

Baked Flounder with Quinoa and Spinach

A nutritious baked flounder served atop a bed of protein-packed quinoa and sautéed spinach, making for a complete meal.

Ingredients
  • 2 flounder fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Sauté garlic in olive oil, add spinach, and cook until wilted. Mix with cooked quinoa and season with salt and pepper.
  3. 3. Place flounder fillets in a baking dish, season with salt and pepper, and bake for 15-20 minutes. Serve over quinoa and spinach.

Flounder Tacos with Avocado Salsa

Delicious flounder tacos topped with a refreshing avocado salsa, perfect for a healthy twist on taco night.

Ingredients
  • 2 flounder fillets
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 red onion, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Season flounder fillets with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a bowl, combine avocado, tomato, onion, lime juice, salt, and pepper to make the salsa.
  3. 3. Warm tortillas, fill with flounder, and top with avocado salsa before serving.

Flounder with Mango Salsa

A delightful flounder dish paired with a sweet and spicy mango salsa, offering a burst of flavor and nutrition.

Ingredients
  • 2 flounder fillets
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Season flounder fillets with salt and pepper, then pan-sear until golden and cooked through.
  2. 2. In a bowl, mix mango, bell pepper, cilantro, lime juice, salt, and pepper to create the salsa.
  3. 3. Serve flounder topped with mango salsa for a refreshing meal.

Coconut-Crusted Flounder with Sweet Potato Mash

A crispy coconut-crusted flounder served alongside creamy sweet potato mash, combining healthy fats and complex carbs.

Ingredients
  • 2 flounder fillets
  • 1/2 cup shredded coconut
  • 1/4 cup almond flour
  • 1 sweet potato, peeled and cubed
  • 1 tablespoon coconut oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Boil sweet potato until tender, then mash with coconut oil, salt, and pepper.
  3. 3. Coat flounder in a mixture of coconut and almond flour, then bake for 15-20 minutes until golden. Serve with sweet potato mash.

Flounder Stir-Fry with Vegetables

A quick and colorful stir-fry featuring flounder and a medley of vibrant vegetables, perfect for a healthy weeknight meal.

Ingredients
  • 2 flounder fillets, cut into bite-sized pieces
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a pan, add ginger, and sauté for 1 minute.
  2. 2. Add flounder pieces and cook until opaque, then add vegetables and soy sauce.
  3. 3. Stir-fry until vegetables are tender-crisp. Serve hot.

Flounder and Zucchini Noodles

A low-carb dish featuring flounder served over spiralized zucchini noodles, topped with a light garlic sauce.

Ingredients
  • 2 flounder fillets
  • 2 zucchinis, spiralized
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Parmesan cheese for garnish
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spiralized zucchini and cook for 2-3 minutes.
  2. 2. Season flounder with salt and pepper, then pan-sear until cooked through.
  3. 3. Serve flounder over zucchini noodles and garnish with Parmesan cheese.

Mediterranean Flounder Bake

A flavorful Mediterranean-style baked flounder with olives, tomatoes, and feta cheese, offering a healthy and satisfying meal.

Ingredients
  • 2 flounder fillets
  • 1 cup cherry tomatoes, halved
  • 1/2 cup kalamata olives, pitted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a baking dish, combine tomatoes, olives, olive oil, salt, and pepper, then place flounder on top.
  3. 3. Sprinkle with feta cheese and bake for 20 minutes until fish is flaky.

Spicy Flounder with Cauliflower Rice

A spicy flounder dish served with fluffy cauliflower rice, making it a healthy and low-carb option.

Ingredients
  • 2 flounder fillets
  • 1 tablespoon chili powder
  • 1/2 teaspoon cayenne pepper
  • 1 head cauliflower, riced
  • 2 tablespoons olive oil
  • Salt to taste
Instructions
  1. 1. Season flounder with chili powder, cayenne, and salt, then pan-sear until cooked through.
  2. 2. In another pan, heat olive oil and sauté riced cauliflower until tender.
  3. 3. Serve flounder over cauliflower rice for a spicy kick.

Flounder Salad with Citrus Vinaigrette

A refreshing salad featuring flounder, mixed greens, and a tangy citrus vinaigrette, perfect for a light lunch or dinner.

Ingredients
  • 2 flounder fillets
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/4 cup walnuts, chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Season flounder with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper for the vinaigrette.
  3. 3. Toss mixed greens, orange segments, and walnuts in the vinaigrette, then top with flounder before serving.

Frequently Asked Questions (FAQ)

Is flounder a healthy fish to eat?

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

How should I cook flounder?

Flounder can be baked, grilled, or pan-seared. It cooks quickly and should be cooked until opaque.

What are the nutritional benefits of flounder?

Flounder is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

Can I eat flounder if I have a fish allergy?

No, individuals with fish allergies should avoid flounder and other fish.

How do I know if flounder is fresh?

Fresh flounder should have a mild smell, firm texture, and bright, clear eyes.

What is the best way to store flounder?

Store flounder in the refrigerator and consume it within 1-2 days or freeze for longer storage.

Is flounder sustainable?

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

What dishes can I make with flounder?

Flounder can be used in tacos, fish sandwiches, or served with vegetables and grains.

Related Superfoods
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Comparisons
Flounder vs Alaska Plaice Fillet Flounder vs Albacore Tuna Flounder vs Albacore Tuna
Nutrients
Protein in Flounder Calories in Flounder Vitamin-c in Flounder Magnesium in Flounder
Featured Guides
Health Benefits of Flounder Healthy Recipes with Flounder