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Southern Flounder
Fish
Nutri-ScoreA

Southern Flounder

Paralichthys lethostigma

Clinical Encyclopedia

The Southern Flounder is a flatfish known for its mild flavor and firm texture, making it a popular choice in various culinary dishes. Rich in protein and low in fat, it is a nutritious option for seafood lovers.

Scientific NameParalichthys lethostigma
Region of OriginUnited States
Popular Comparisons:
Southern Flounder VS Alaska Plaice FilletSouthern Flounder VS Albacore TunaSouthern Flounder VS Albacore White TunaSouthern Flounder VS Albacore White Tuna LoinSouthern Flounder VS Amberjack Yellowtail FilletSouthern Flounder VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 kcal
Water
80%
Fiber0g
Total21.7g
Protein
20.5g(94%)
Fats
1.2g(6%)
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, supporting muscle growth and repair.
✓Rich in omega-3 fatty acids, which promote heart health and reduce inflammation.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, crucial for metabolic processes.
✓Low in calories, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best prepared by grilling, baking, or pan-searing to retain moisture and flavor. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

Choose Southern Flounder with bright, clear eyes and firm flesh. The skin should be shiny and moist, without any discoloration.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. If freezing, wrap tightly in plastic wrap or foil.

Myths vs Realities

MythAll fish are high in mercury.+
RealityWhile some fish are high in mercury, Southern Flounder is generally considered low in mercury.
MythFish is not a good source of protein.+
RealityFish, including Southern Flounder, is an excellent source of high-quality protein.
MythYou should avoid eating fish if you're pregnant.+
RealityPregnant women can safely eat low-mercury fish like Southern Flounder in moderation.

Healthy Recipes

Lemon Herb Grilled Southern Flounder

This light and zesty grilled Southern Flounder is marinated in a blend of fresh herbs and lemon juice, making it a perfect healthy meal option.

Ingredients
  • 2 Southern Flounder fillets
  • 1/4 cup fresh lemon juice
  • 2 tablespoons olive oil
  • 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, whisk together lemon juice, olive oil, garlic, parsley, dill, salt, and pepper.
  2. 2. Place the flounder fillets in a shallow dish and pour the marinade over them, letting them marinate 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.

Southern Flounder Tacos with Avocado Salsa

These fresh and flavorful tacos feature grilled Southern Flounder topped with a vibrant avocado salsa, perfect for a healthy lunch or dinner.

Ingredients
  • 2 Southern Flounder fillets
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt to taste
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, diced
  • 1 lime, juiced
Instructions
  1. 1. Rub the flounder fillets with olive oil, chili powder, cumin, and salt.
  2. 2. Grill the fillets for 4-5 minutes on each side until flaky.
  3. 3. In a bowl, combine avocado, tomatoes, onion, and lime juice to make the salsa. Serve the flounder in tortillas topped with the salsa.

Baked Southern Flounder with Quinoa and Spinach

This nutritious dish features baked Southern Flounder served on a bed of fluffy quinoa and sautéed spinach, making it a wholesome meal.

Ingredients
  • 2 Southern Flounder fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 lemon, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place the flounder fillets on a baking sheet lined with parchment paper.
  2. 2. Season the fillets with salt and pepper, and place lemon slices on top. Bake for 15-20 minutes until cooked through.
  3. 3. In a skillet, heat olive oil and sauté spinach until wilted. Serve the flounder over quinoa and spinach.

Southern Flounder with Mango Salsa

This vibrant dish features pan-seared Southern Flounder topped with a refreshing mango salsa, perfect for a healthy summer meal.

Ingredients
  • 2 Southern Flounder fillets
  • 1 tablespoon olive oil
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, diced
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat and season the flounder with salt and pepper. Cook for 4-5 minutes on each side until golden.
  2. 2. In a bowl, combine mango, bell pepper, onion, lime juice, salt, and pepper to make the salsa.
  3. 3. Serve the flounder topped with mango salsa for a burst of flavor.

Southern Flounder Stir-Fry with Vegetables

This quick and colorful stir-fry features Southern Flounder and a variety of fresh vegetables, making it a nutritious and satisfying meal.

Ingredients
  • 2 Southern Flounder fillets, cut into bite-sized pieces
  • 1 tablespoon sesame oil
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a large skillet or wok over medium-high heat. Add flounder pieces and cook until golden, about 3-4 minutes.
  2. 2. Add broccoli, bell pepper, and carrot to the skillet and stir-fry for another 3-4 minutes.
  3. 3. Stir in soy sauce and ginger, cooking for an additional minute before serving.

Southern Flounder and Asparagus Bake

This healthy baked dish combines Southern Flounder with tender asparagus and a light lemon sauce, perfect for a nutritious dinner.

Ingredients
  • 2 Southern Flounder fillets
  • 1 bunch asparagus, trimmed
  • 1 tablespoon olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and place the flounder and asparagus on a baking sheet.
  2. 2. Drizzle with olive oil, lemon juice, salt, and pepper. Bake for 15-20 minutes until the fish is flaky and asparagus is tender.
  3. 3. Serve immediately for a healthy and delicious meal.

Southern Flounder with Garlic and Lemon Butter

This elegant dish features Southern Flounder sautéed in a light garlic and lemon butter sauce, perfect for a special occasion.

Ingredients
  • 2 Southern Flounder fillets
  • 2 tablespoons butter
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a skillet, melt butter over medium heat and add garlic, cooking until fragrant.
  2. 2. Season the flounder with salt and pepper, then add to the skillet and cook for 4-5 minutes on each side.
  3. 3. Drizzle with lemon juice and garnish with parsley before serving.

Southern Flounder Salad with Citrus Vinaigrette

This refreshing salad features grilled Southern Flounder on a bed of mixed greens, topped with a zesty citrus vinaigrette.

Ingredients
  • 2 Southern Flounder fillets
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/4 cup walnuts, toasted
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the flounder for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, whisk together olive oil, apple cider vinegar, salt, and pepper for the vinaigrette.
  3. 3. Toss the salad greens with vinaigrette, top with orange segments and walnuts, and serve with the grilled flounder.

Southern Flounder with Tomato Basil Relish

This flavorful dish features pan-seared Southern Flounder topped with a fresh tomato and basil relish, perfect for a healthy dinner.

Ingredients
  • 2 Southern Flounder fillets
  • 1 tablespoon olive oil
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat and season the flounder with salt and pepper. Cook for 4-5 minutes on each side until golden.
  2. 2. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, salt, and pepper to make the relish.
  3. 3. Serve the flounder topped with the tomato basil relish for a burst of flavor.

Southern Flounder with Cauliflower Rice

This low-carb dish features Southern Flounder served over a bed of cauliflower rice, making it a healthy alternative to traditional rice.

Ingredients
  • 2 Southern Flounder fillets
  • 1 head cauliflower, grated into rice-sized pieces
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant. Add cauliflower rice and cook for about 5 minutes until tender.
  2. 2. Season the flounder with salt and pepper and cook in a separate skillet for 4-5 minutes on each side until cooked through.
  3. 3. Serve the flounder over cauliflower rice for a healthy, low-carb meal.

Frequently Asked Questions (FAQ)

What is the best way to cook Southern Flounder?

Southern Flounder can be grilled, baked, or pan-seared. It is best cooked until it flakes easily with a fork.

Is Southern Flounder healthy?

Yes, it is low in calories and high in protein, making it a healthy choice for a balanced diet.

How can I tell if Southern Flounder is fresh?

Fresh Southern Flounder should have a mild ocean smell, firm flesh, and clear, bright eyes.

Can I freeze Southern Flounder?

Yes, Southern Flounder can be frozen for up to 3 months. Wrap it tightly to prevent freezer burn.

What are the nutritional benefits of Southern Flounder?

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

How should I store Southern Flounder?

Store it in the refrigerator at 32°F (0°C) and consume within 1-2 days for optimal freshness.

Is Southern Flounder sustainable?

Sustainability varies by fishing practices; check for certifications like the Marine Stewardship Council (MSC) label.

What dishes can I make with Southern Flounder?

It can be used in tacos, fish sandwiches, or served with a variety of sauces and sides.

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