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Steamed Flounder Tail
Fish
Nutri-ScoreA

Steamed Flounder Tail

Platichthys flesus

Clinical Encyclopedia

Steamed flounder tail is a lean fish rich in protein and essential nutrients, making it an excellent choice for a healthy diet. Its mild flavor and tender texture make it versatile for various culinary applications.

Scientific NamePlatichthys flesus
Region of OriginNorth Atlantic and North Pacific Oceans
Popular Comparisons:
Steamed Flounder Tail VS Alaska Plaice FilletSteamed Flounder Tail VS Albacore TunaSteamed Flounder Tail VS Albacore White TunaSteamed Flounder Tail VS Albacore White Tuna LoinSteamed Flounder Tail VS Amberjack Yellowtail FilletSteamed Flounder Tail VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 kcal
Water
80%
Fiber0g
Total21.2g
Protein
20g(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, steamed flounder tail 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 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 with fish allergies.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and lemon for added flavor.

Smart Selection & Storage

How to Select

Choose flounder with bright, clear eyes and firm flesh; avoid fish with a strong fishy odor.

How to Store

Store flounder in the coldest part of the refrigerator and consume within 1-2 days; can be frozen for longer storage.

Myths vs Realities

MythFlounder is high in mercury.+
RealityFlounder generally has lower mercury levels compared to larger fish, making it safer for regular consumption.
MythAll fish are the same nutritionally.+
RealityDifferent fish species have varying nutrient profiles; flounder is particularly low in fat and high in protein.
MythSteaming fish removes its flavor.+
RealitySteaming preserves the natural flavor and moisture of fish, enhancing its taste.

Healthy Recipes

Herbed Lemon Steamed Flounder Tail

This dish features flounder tail steamed with fresh herbs and zesty lemon, creating a light and refreshing meal perfect for any occasion.

Ingredients
  • 2 flounder tails
  • 1 lemon, sliced
  • 2 tablespoons fresh dill, chopped
  • 2 tablespoons fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Place the flounder tails on a steaming plate and season with salt and pepper.
  2. 2. Top the fish with lemon slices and sprinkle with dill and parsley.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily with a fork.

Asian-Inspired Steamed Flounder with Ginger Soy Sauce

A delightful fusion of flavors, this steamed flounder tail is enhanced with a ginger soy sauce that brings a savory twist to your meal.

Ingredients
  • 2 flounder tails
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon sesame oil
  • 2 green onions, sliced
Instructions
  1. 1. Combine soy sauce, ginger, and sesame oil in a small bowl.
  2. 2. Place the flounder tails in a steamer and pour the sauce over them.
  3. 3. Steam for 10 minutes, then garnish with sliced green onions before serving.

Mediterranean Steamed Flounder with Tomatoes and Olives

This Mediterranean-inspired dish features flounder tail steamed with ripe tomatoes and olives, offering a burst of flavor and healthy fats.

Ingredients
  • 2 flounder tails
  • 1 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and sliced
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
Instructions
  1. 1. Arrange the flounder tails in a steamer and top with cherry tomatoes and olives.
  2. 2. Drizzle with olive oil and sprinkle with oregano.
  3. 3. Steam for 12 minutes or until the fish is cooked through.

Coconut Curry Steamed Flounder

This exotic dish features flounder tail steamed in a fragrant coconut curry sauce, making it a delicious and healthy option for seafood lovers.

Ingredients
  • 2 flounder tails
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a saucepan, combine coconut milk, red curry paste, and lime juice; heat until simmering.
  2. 2. Place the flounder tails in a steamer and pour the curry sauce over them.
  3. 3. Steam for 10-12 minutes, then garnish with fresh cilantro before serving.

Garlic and Herb Steamed Flounder with Asparagus

This nutritious dish combines steamed flounder tail with asparagus, flavored with garlic and herbs for a wholesome meal.

Ingredients
  • 2 flounder tails
  • 1 bunch asparagus, trimmed
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss asparagus with olive oil, garlic, salt, and pepper, and place in the steamer.
  2. 2. Add the flounder tails on top of the asparagus.
  3. 3. Steam for 8-10 minutes until both the fish and asparagus are tender.

Spicy Steamed Flounder with Mango Salsa

This vibrant dish features flounder tail steamed to perfection and topped with a refreshing mango salsa for a sweet and spicy flavor profile.

Ingredients
  • 2 flounder tails
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
Instructions
  1. 1. Combine mango, red onion, jalapeño, and lime juice in a bowl to make the salsa.
  2. 2. Season the flounder tails with salt and place them in the steamer.
  3. 3. Steam for 10 minutes and serve topped with the mango salsa.

Lemon Basil Steamed Flounder with Quinoa

A healthy and filling dish, this flounder tail is steamed with lemon and basil, served alongside fluffy quinoa for a complete meal.

Ingredients
  • 2 flounder tails
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 lemon, juiced
  • 1/4 cup fresh basil, chopped
Instructions
  1. 1. Rinse quinoa and cook it in vegetable broth according to package instructions.
  2. 2. Season the flounder tails with lemon juice and basil, then place in the steamer.
  3. 3. Steam for 10-12 minutes and serve with quinoa.

Mediterranean Flounder Tail with Spinach and Feta

This dish features flounder tail steamed with fresh spinach and crumbled feta cheese, delivering a healthy dose of greens and flavor.

Ingredients
  • 2 flounder tails
  • 2 cups fresh spinach
  • 1/4 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place spinach in the steamer and top with flounder tails, seasoning with salt and pepper.
  2. 2. Drizzle with olive oil and sprinkle feta cheese on top.
  3. 3. Steam for 10 minutes until the fish is cooked through and spinach is wilted.

Steamed Flounder with Sweet Potato Mash

This comforting dish features flounder tail steamed to perfection, served with a creamy sweet potato mash for a nutritious and satisfying meal.

Ingredients
  • 2 flounder tails
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon butter
  • Salt and pepper to taste
  • Chives for garnish
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with butter, salt, and pepper.
  2. 2. Place flounder tails in the steamer and steam for 10 minutes.
  3. 3. Serve flounder on a bed of sweet potato mash, garnished with chives.

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 repair.

How should I cook flounder?

Flounder can be steamed, baked, or grilled; steaming is recommended to preserve its delicate flavor.

Is flounder a sustainable fish choice?

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

Can I eat flounder if I have a fish allergy?

No, individuals with fish allergies should avoid flounder and all fish products.

What is the best way to season flounder?

Lemon, herbs, and light spices enhance the natural flavor of flounder without overpowering it.

How often can I eat flounder?

Flounder can be consumed 2-3 times a week as part of a balanced diet.

What nutrients are found in flounder?

Flounder is rich in protein, omega-3 fatty acids, vitamin B12, and selenium.

Is frozen flounder as nutritious as fresh?

Yes, frozen flounder retains its nutritional value and can be just as healthy as fresh fish.

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