Summer Flounder (Fluke)
Paralichthys dentatusMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled, baked, or pan-seared. Avoid overcooking to maintain its delicate texture and flavor.
Smart Selection & Storage
Choose fish with bright, clear eyes and firm flesh. The skin should be shiny and moist, with no discoloration.
Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze tightly wrapped.
Myths vs Realities
MythAll fish are high in mercury.+
MythFish is not a good source of protein.+
MythYou can eat any fish raw.+
Healthy Recipes
Lemon Herb Grilled Summer Flounder
This zesty grilled summer flounder is marinated in a refreshing lemon herb mixture, perfect for a light summer meal.
- 2 fillets of summer flounder
- 2 tablespoons olive oil
- 1 lemon (zested and juiced)
- 2 cloves garlic (minced)
- 1 tablespoon fresh parsley (chopped)
- 1 tablespoon fresh dill (chopped)
- Salt and pepper to taste
- 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, dill, salt, and pepper to create the marinade.
- 2. Place the summer flounder fillets in the marinade and let them sit for at least 30 minutes.
- 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.
Baked Summer Flounder with Quinoa and Spinach
A nutritious baked summer flounder served over a bed of fluffy quinoa and sautéed spinach, packed with protein and vitamins.
- 2 fillets of summer flounder
- 1 cup quinoa
- 2 cups vegetable broth
- 2 cups fresh spinach
- 1 tablespoon olive oil
- 1 clove garlic (minced)
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and place the summer flounder fillets on a baking sheet.
- 2. Cook quinoa in vegetable broth according to package instructions.
- 3. In a skillet, heat olive oil, add garlic and spinach, and sauté until wilted. Serve the baked flounder over quinoa and spinach.
Summer Flounder Tacos with Mango Salsa
These vibrant summer flounder tacos are topped with a fresh mango salsa, making for a delicious and healthy meal.
- 2 fillets of summer flounder
- 4 corn tortillas
- 1 mango (diced)
- 1/2 red onion (diced)
- 1 jalapeño (seeded and diced)
- 1 lime (juiced)
- Cilantro for garnish
- Salt to taste
- 1. Season the summer flounder with salt and grill or pan-sear until cooked through.
- 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
- 3. Serve the flounder in corn tortillas topped with mango salsa and cilantro.
Mediterranean Summer Flounder Salad
A refreshing Mediterranean salad featuring summer flounder, mixed greens, olives, and feta cheese, drizzled with a light vinaigrette.
- 2 fillets of summer flounder
- 4 cups mixed greens
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup Kalamata olives
- 1/4 cup feta cheese (crumbled)
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. Season and grill the summer flounder until flaky and cooked through.
- 2. In a large bowl, combine mixed greens, cherry tomatoes, olives, and feta.
- 3. Whisk together olive oil, red wine vinegar, salt, and pepper, then drizzle over the salad and top with flounder.
Spicy Summer Flounder Stir-Fry
A quick and healthy stir-fry featuring summer flounder and colorful vegetables, tossed in a spicy ginger sauce.
- 2 fillets of summer flounder (cut into strips)
- 1 bell pepper (sliced)
- 1 cup broccoli florets
- 2 carrots (sliced)
- 2 tablespoons soy sauce
- 1 tablespoon ginger (grated)
- 1 tablespoon sesame oil
- Red pepper flakes to taste
- 1. Heat sesame oil in a large skillet over medium-high heat and add the flounder strips, cooking until browned.
- 2. Add bell pepper, broccoli, and carrots, and stir-fry until vegetables are tender.
- 3. Stir in soy sauce, ginger, and red pepper flakes, cooking for an additional 2 minutes before serving.
Summer Flounder with Avocado Cream Sauce
This dish features pan-seared summer flounder topped with a creamy avocado sauce, making it both healthy and indulgent.
- 2 fillets of summer flounder
- 1 ripe avocado
- 1/2 cup Greek yogurt
- 1 lime (juiced)
- 1 clove garlic (minced)
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a blender, combine avocado, Greek yogurt, lime juice, garlic, salt, and pepper until smooth.
- 2. Heat olive oil in a skillet and cook the summer flounder until golden and cooked through.
- 3. Serve the flounder topped with the avocado cream sauce.
Coconut-Crusted Summer Flounder
A delightful coconut-crusted summer flounder baked to perfection, served with a tangy dipping sauce.
- 2 fillets of summer flounder
- 1/2 cup shredded coconut
- 1/2 cup almond flour
- 1 egg (beaten)
- Salt and pepper to taste
- 1 tablespoon honey
- 1 tablespoon Dijon mustard
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. Dip the flounder in beaten egg, then coat with a mixture of shredded coconut and almond flour, seasoning with salt and pepper.
- 3. Bake for 15-20 minutes until golden and serve with a honey-Dijon dipping sauce made by mixing honey and mustard.
Summer Flounder and Vegetable Foil Packets
These easy foil packets combine summer flounder with seasonal vegetables, making for a healthy and convenient meal.
- 2 fillets of summer flounder
- 1 zucchini (sliced)
- 1 bell pepper (sliced)
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- 1 tablespoon Italian seasoning
- Salt and pepper to taste
- 1. Preheat the grill to medium heat and cut two large pieces of foil.
- 2. Place summer flounder and vegetables on each piece of foil, drizzle with olive oil, season with Italian seasoning, salt, and pepper.
- 3. Seal the foil packets and grill for 15-20 minutes until the fish is cooked and vegetables are tender.
Summer Flounder Ceviche
A refreshing summer flounder ceviche marinated in citrus juices, mixed with fresh herbs and vegetables for a light appetizer.
- 2 fillets of summer flounder (finely diced)
- 1 lime (juiced)
- 1 lemon (juiced)
- 1/2 red onion (diced)
- 1 jalapeño (seeded and diced)
- 1/4 cup cilantro (chopped)
- Salt to taste
- 1. In a bowl, combine diced summer flounder, lime juice, lemon juice, red onion, jalapeño, cilantro, and salt.
- 2. Let the mixture marinate in the refrigerator for at least 30 minutes until the fish is opaque.
- 3. Serve chilled as an appetizer or light meal.
Summer Flounder with Tomato Basil Relish
This dish features pan-seared summer flounder topped with a fresh tomato basil relish, perfect for a light summer dinner.
- 2 fillets of summer flounder
- 1 cup cherry tomatoes (halved)
- 1/4 cup fresh basil (chopped)
- 1 tablespoon balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, mix cherry tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper to create the relish.
- 2. Pan-sear the summer flounder in a skillet until golden and cooked through.
- 3. Top the flounder with the tomato basil relish before serving.
Frequently Asked Questions (FAQ)
What is the nutritional value of summer flounder?
Summer flounder is low in calories and high in protein, providing essential nutrients like vitamin B12 and selenium.
How should I cook summer flounder?
It can be grilled, baked, or pan-seared; avoid overcooking to preserve its texture.
Is summer flounder sustainable?
Sustainability varies by fishing practices; check local guidelines for sustainable sourcing.
Can I eat summer flounder raw?
Raw consumption is not recommended unless sourced from a reputable supplier due to potential parasites.
What are the health benefits of eating summer flounder?
It supports heart health, provides high-quality protein, and is low in calories.
How do I know if summer flounder is fresh?
Look for clear eyes, firm flesh, and a mild ocean smell.
Can I freeze summer flounder?
Yes, it can be frozen for up to six months; wrap tightly to prevent freezer burn.
What are common dishes made with summer flounder?
Popular dishes include fish tacos, flounder piccata, and baked flounder with herbs.