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Steamed Flounder Meat
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Steamed Flounder Meat

Paralichthys dentatus

Clinical Encyclopedia

Steamed flounder meat is a lean, nutritious fish that is low in calories and high in protein, making it an excellent choice for a healthy diet. It is rich in essential vitamins and minerals, particularly B vitamins and selenium.

Scientific NameParalichthys dentatus
Region of OriginNorth America
Popular Comparisons:
Steamed Flounder Meat VS AbaloneSteamed Flounder Meat VS Alligator TailSteamed Flounder Meat VS Alligator Tail MeatSteamed Flounder Meat VS Fried Alligator Tail MeatSteamed Flounder Meat VS Alpaca Loin SteakSteamed Flounder Meat VS Spicy Andouille Sausage

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

✓High in protein, which is essential for muscle repair and growth.
✓Low in calories, making it a great option for weight management.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains essential vitamins and minerals that contribute to overall health and well-being.

Possible Risks & Side Effects

!May contain allergens for individuals sensitive to fish.
!Overconsumption of fish can lead to exposure to environmental toxins.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose flounder with bright, clear eyes and a fresh, mild smell. The flesh should be firm and moist.

How to Store

Store fresh flounder in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythFish is not a good source of protein.+
RealityFish, including flounder, is an excellent source of high-quality protein.
MythAll fish are high in mercury.+
RealityWhile some fish have higher mercury levels, flounder is generally considered safe to eat.
MythYou can't eat fish if you're allergic to shellfish.+
RealityFish and shellfish are different; however, consult a doctor if you have allergies.

Healthy Recipes

Lemon Herb Steamed Flounder

A light and zesty dish featuring steamed flounder infused with fresh herbs and lemon, perfect for a healthy dinner.

Ingredients
  • 2 fillets of flounder
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place the flounder fillets on a steaming tray and season with salt and pepper.
  2. 2. Drizzle olive oil over the fillets and top with lemon slices and chopped parsley.
  3. 3. Steam for 8-10 minutes until the fish is opaque and flakes easily with a fork.

Asian-Inspired Steamed Flounder

This recipe combines flounder with soy sauce, ginger, and scallions for a flavorful Asian twist.

Ingredients
  • 2 fillets of flounder
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon ginger (grated)
  • 2 scallions (sliced)
  • 1 teaspoon sesame oil
Instructions
  1. 1. Marinate the flounder fillets in soy sauce and ginger for 15 minutes.
  2. 2. Place the fillets in a steamer and drizzle with sesame oil and top with scallions.
  3. 3. Steam for 10 minutes until cooked through and serve with steamed rice.

Mediterranean Flounder with Quinoa

A wholesome dish featuring steamed flounder served over a bed of quinoa with Mediterranean vegetables.

Ingredients
  • 2 fillets of flounder
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes (halved)
  • 1/2 cucumber (diced)
  • 2 tablespoons olive oil
Instructions
  1. 1. Steam the flounder fillets for 8-10 minutes until cooked.
  2. 2. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, and olive oil.
  3. 3. Serve the steamed flounder over the quinoa salad.

Steamed Flounder Tacos with Avocado Salsa

Healthy tacos featuring steamed flounder topped with a fresh avocado salsa for a delicious twist.

Ingredients
  • 2 fillets of flounder
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
Instructions
  1. 1. Steam the flounder fillets for about 10 minutes until flaky.
  2. 2. In a bowl, mix avocado, red onion, and lime juice to create the salsa.
  3. 3. Assemble the tacos by placing flounder in tortillas and topping with avocado salsa.

Coconut Curry Steamed Flounder

A flavorful dish where flounder is steamed in a fragrant coconut curry sauce, served with vegetables.

Ingredients
  • 2 fillets of flounder
  • 1 cup coconut milk
  • 1 tablespoon curry powder
  • 1 cup mixed vegetables (broccoli, bell peppers)
  • Salt to taste
Instructions
  1. 1. Combine coconut milk and curry powder in a bowl and pour over the flounder in a steamer.
  2. 2. Add mixed vegetables around the fish.
  3. 3. Steam for 10-12 minutes until the fish is cooked and vegetables are tender.

Garlic and Spinach Steamed Flounder

A nutritious dish featuring flounder steamed with garlic and fresh spinach for a quick and healthy meal.

Ingredients
  • 2 fillets of flounder
  • 2 cups fresh spinach
  • 2 cloves garlic (minced)
  • 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. Place the flounder fillets on top of the spinach and season with salt and pepper.
  3. 3. Steam for 8-10 minutes until the fish is cooked through.

Steamed Flounder with Tomato Basil Salsa

A refreshing dish where steamed flounder is topped with a vibrant tomato basil salsa for added flavor.

Ingredients
  • 2 fillets of flounder
  • 1 cup cherry tomatoes (diced)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt to taste
Instructions
  1. 1. Steam the flounder fillets for 8-10 minutes until flaky.
  2. 2. In a bowl, mix diced tomatoes, basil, balsamic vinegar, and salt.
  3. 3. Serve the flounder topped with the tomato basil salsa.

Spicy Steamed Flounder with Lime

A zesty and spicy dish featuring steamed flounder with a kick, perfect for spice lovers.

Ingredients
  • 2 fillets of flounder
  • 1 tablespoon chili paste
  • 1 lime (juiced)
  • 1 teaspoon garlic powder
  • Salt to taste
Instructions
  1. 1. Mix chili paste, lime juice, garlic powder, and salt to create a marinade.
  2. 2. Marinate the flounder fillets for 15 minutes.
  3. 3. Steam the fillets for 10 minutes until cooked through.

Flounder and Asparagus Bundles

An elegant dish featuring flounder and asparagus bundled together and steamed for a healthy meal.

Ingredients
  • 2 fillets of flounder
  • 10 asparagus spears
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Blanch asparagus in boiling water for 2 minutes, then cool in ice water.
  2. 2. Wrap each flounder fillet around 5 asparagus spears and secure with a toothpick.
  3. 3. Drizzle with olive oil, lemon juice, salt, and pepper, then steam for 10 minutes.

Herbed Flounder with Sweet Potato Mash

A comforting dish featuring steamed flounder served with creamy sweet potato mash, seasoned with herbs.

Ingredients
  • 2 fillets of flounder
  • 1 large sweet potato (peeled and cubed)
  • 1 tablespoon fresh dill (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the sweet potato cubes until tender, about 15 minutes, then mash with olive oil, dill, salt, and pepper.
  2. 2. Steam the flounder fillets for 8-10 minutes until cooked through.
  3. 3. Serve the flounder over the sweet potato mash.

Frequently Asked Questions (FAQ)

What are the health benefits of eating flounder?

Flounder is low in calories and high in protein, making it beneficial for weight management and muscle health.

How should flounder be cooked?

Flounder can be steamed, baked, or grilled. Steaming is recommended to preserve its delicate flavor and nutrients.

Is flounder a sustainable fish choice?

Yes, flounder is often considered a sustainable seafood option, but it's important to check local guidelines.

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 season flounder?

Flounder pairs well with lemon, herbs, and light spices to enhance its natural flavor.

How can I tell if flounder is fresh?

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

How long can I store cooked flounder?

Cooked flounder can be stored in the refrigerator for up to 3 days.

What are the nutritional values of flounder?

Flounder is low in calories, high in protein, and contains essential vitamins and minerals, including B12 and selenium.

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Comparisons
Steamed Flounder Meat vs Abalone Steamed Flounder Meat vs Alligator Tail Steamed Flounder Meat vs Alligator Tail Meat
Nutrients
Protein in Steamed Flounder Meat Calories in Steamed Flounder Meat Vitamin-c in Steamed Flounder Meat Magnesium in Steamed Flounder Meat
Featured Guides
Health Benefits of Steamed Flounder Meat Healthy Recipes with Steamed Flounder Meat