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Grilled Flounder
Fish
Nutri-ScoreA

Grilled Flounder

Paralichthys dentatus

Clinical Encyclopedia

Grilled flounder is a lean, white fish that is rich in protein and low in calories, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Scientific NameParalichthys dentatus
Region of OriginNorth America
Popular Comparisons:
Grilled Flounder VS Alaska Plaice FilletGrilled Flounder VS Albacore TunaGrilled Flounder VS Albacore White TunaGrilled Flounder VS Albacore White Tuna LoinGrilled Flounder VS Amberjack Yellowtail FilletGrilled Flounder VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total25.0g
Protein
22g(88%)
Fats
3g(12%)
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, grilled flounder supports muscle growth and repair, making it ideal 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 like B12 and D, which are crucial for energy metabolism and bone health.
✓Low in calories and fat, making it a great option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled with herbs and lemon to enhance flavor while retaining its nutritional benefits.

Smart Selection & Storage

How to Select

Choose flounder with bright, clear eyes and firm flesh. The skin should be shiny and moist, with no discoloration.

How to Store

Store fresh 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

MythAll fish are high in mercury.+
RealityNot all fish contain high levels of mercury; species like flounder are generally low in mercury.
MythFish is not a good source of protein.+
RealityFish is an excellent source of high-quality protein, often better than red meat.
MythYou can't eat fish if you're allergic to shellfish.+
RealityFish and shellfish allergies are different; some individuals may tolerate one but not the other.

Healthy Recipes

Lemon Herb Grilled Flounder

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

Ingredients
  • 2 flounder fillets
  • 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 cook the fillets for 4-5 minutes on each side until flaky.

Spicy Mango Salsa Grilled Flounder

This vibrant dish features grilled flounder topped with a refreshing mango salsa, adding a tropical twist to your meal.

Ingredients
  • 2 flounder fillets
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Combine mango, red onion, jalapeño, lime juice, and salt in a bowl to make the salsa.
  2. 2. Season the flounder fillets with salt and grill them for 4-5 minutes on each side.
  3. 3. Serve the grilled flounder topped with the mango salsa.

Mediterranean Grilled Flounder Wrap

A healthy wrap filled with grilled flounder, fresh veggies, and a tangy yogurt sauce, perfect for a quick lunch.

Ingredients
  • 2 flounder fillets
  • Whole wheat wraps
  • 1 cup mixed greens
  • 1/2 cucumber, sliced
  • 1/4 cup Greek yogurt
  • 1 tablespoon dill
Instructions
  1. 1. Season the flounder fillets with salt and pepper, then grill for 4-5 minutes on each side.
  2. 2. In a bowl, mix Greek yogurt with dill for the sauce.
  3. 3. Assemble the wrap by placing mixed greens, cucumber, grilled flounder, and yogurt sauce in the wrap, then roll tightly.

Garlic Lemon Quinoa Bowl with Grilled Flounder

A nutritious quinoa bowl featuring grilled flounder, garlic, and fresh vegetables, making it a wholesome meal.

Ingredients
  • 2 flounder fillets
  • 1 cup cooked quinoa
  • 2 cloves garlic, minced
  • 1 cup spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spinach until wilted.
  2. 2. Season the flounder fillets and grill for 4-5 minutes on each side.
  3. 3. Serve the grilled flounder over a bed of quinoa topped with sautéed garlic spinach.

Cilantro Lime Grilled Flounder Tacos

These flavorful tacos feature grilled flounder with a cilantro lime sauce, served in corn tortillas for a healthy twist.

Ingredients
  • 2 flounder fillets
  • Corn tortillas
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • 1 avocado, sliced
  • Salt to taste
Instructions
  1. 1. Mix cilantro, lime juice, and salt to create the sauce.
  2. 2. Grill the seasoned flounder fillets for 4-5 minutes on each side.
  3. 3. Assemble the tacos by placing grilled flounder, avocado slices, and cilantro lime sauce in corn tortillas.

Asian-Inspired Grilled Flounder with Sesame Slaw

A delicious grilled flounder dish served with a crunchy sesame slaw, combining fresh flavors and textures.

Ingredients
  • 2 flounder fillets
  • 2 cups shredded cabbage
  • 1 carrot, julienned
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • Sesame seeds for garnish
Instructions
  1. 1. Toss cabbage and carrot with sesame oil and soy sauce to make the slaw.
  2. 2. Season the flounder fillets and grill for 4-5 minutes on each side.
  3. 3. Serve the grilled flounder on a bed of sesame slaw, garnished with sesame seeds.

Herbed Grilled Flounder with Asparagus

A simple yet elegant dish featuring grilled flounder paired with tender asparagus, seasoned with fresh herbs.

Ingredients
  • 2 flounder fillets
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Toss asparagus with olive oil, thyme, salt, and pepper, then grill alongside the flounder for 4-5 minutes on each side.
  2. 2. Season the flounder fillets and grill until flaky.
  3. 3. Serve the grilled flounder with the asparagus on the side.

Mediterranean Flounder with Tomato Basil Relish

This dish features grilled flounder topped with a fresh tomato basil relish, bringing Mediterranean flavors to your plate.

Ingredients
  • 2 flounder fillets
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Combine cherry tomatoes, basil, balsamic vinegar, salt, and pepper to make the relish.
  2. 2. Grill the seasoned flounder fillets for 4-5 minutes on each side.
  3. 3. Top the grilled flounder with the tomato basil relish before serving.

Coconut Curry Grilled Flounder

A unique dish where grilled flounder is served with a creamy coconut curry sauce, offering a delightful flavor experience.

Ingredients
  • 2 flounder fillets
  • 1 cup coconut milk
  • 1 tablespoon curry powder
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. Mix coconut milk, curry powder, lime juice, and salt in a saucepan and heat gently.
  2. 2. Season the flounder fillets and grill for 4-5 minutes on each side.
  3. 3. Serve the grilled flounder drizzled with the coconut curry sauce.

Zucchini Noodle Bowl with Grilled Flounder

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

Ingredients
  • 2 flounder fillets
  • 2 zucchinis, spiralized
  • 1/4 cup pesto
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté spiralized zucchini in olive oil until just tender, seasoning with salt and pepper.
  2. 2. Grill the flounder fillets for 4-5 minutes on each side.
  3. 3. Serve the grilled flounder over zucchini noodles topped with pesto.

Frequently Asked Questions (FAQ)

Is grilled flounder healthy?

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

How often can I eat flounder?

It is recommended to consume fish like flounder 2-3 times a week for optimal health benefits.

What are the best seasonings for grilled flounder?

Lemon, garlic, and fresh herbs like parsley or dill complement grilled flounder well.

Can I eat flounder if I have a seafood allergy?

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

What is the best way to cook flounder?

Grilling, baking, or pan-searing are excellent methods to cook flounder while preserving its flavor.

Is flounder sustainable?

Sustainability varies by fishing method; check for certifications like MSC for sustainable options.

How do I know if flounder is fresh?

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

What are the nutritional benefits of flounder?

Flounder is rich in protein, low in fat, and provides essential vitamins and minerals, including B12 and selenium.

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