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Yellowtail Flounder
Fish
Nutri-ScoreA

Yellowtail Flounder

Limanda ferruginea

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Yellowtail Flounder provides 90 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Yellowtail flounder is a flatfish known for its delicate flavor and firm texture, making it a popular choice in various culinary dishes. It is rich in protein and low in fat, providing a nutritious option for seafood lovers.

Also known as:
FlounderFlatfish
Scientific NameLimanda ferruginea
Region of OriginNorth America
Popular Comparisons:
Yellowtail FlounderYellowtail FlounderVSAlaska Plaice FilletAlaska Plaice FilletYellowtail FlounderYellowtail FlounderVSAlbacore TunaAlbacore TunaYellowtail FlounderYellowtail FlounderVSAlbacore White TunaAlbacore White TunaYellowtail FlounderYellowtail FlounderVSAlbacore White Tuna LoinAlbacore White Tuna LoinYellowtail FlounderYellowtail FlounderVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletYellowtail FlounderYellowtail FlounderVSAmerican PlaiceAmerican PlaiceYellowtail FlounderYellowtail FlounderVSAmerican Plaice FilletAmerican Plaice FilletYellowtail FlounderYellowtail FlounderVSAnchoviesAnchoviesYellowtail FlounderYellowtail FlounderVSArctic CharArctic CharYellowtail FlounderYellowtail FlounderVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
80%
Fiber0g
Total21.5g
Protein
20g(93%)
Fats
1.5g(7%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122 µg (33%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, yellowtail flounder supports muscle growth and repair, making it an excellent choice 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 vitamin 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 grilled, baked, or steamed to preserve its delicate flavor. Avoid overcooking to maintain moisture and tenderness.

Smart Selection & Storage

How to Select

Choose yellowtail flounder that has clear, bright eyes and firm flesh. Avoid any with a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain mercury, yellowtail flounder is generally considered safe for consumption in moderation.
MythFish is not a good source of protein.
RealityFish, including yellowtail flounder, is an excellent source of high-quality protein.
MythYou can't eat fish if you're allergic to shellfish.
RealityFish allergies are different from shellfish allergies; many individuals can eat fish without issues.

Healthy Recipes

Lemon Herb Grilled Yellowtail Flounder

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

Ingredients
  • 2 yellowtail flounder fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • 1 teaspoon fresh thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, thyme, salt, and pepper.
  2. 2. Marinate the yellowtail flounder fillets in the mixture 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.

Baked Yellowtail Flounder with Quinoa and Spinach

A nutritious baked yellowtail flounder served on a bed of protein-packed quinoa and sautéed spinach, ideal for a wholesome meal.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rinse quinoa and cook in vegetable broth according to package instructions.
  3. 3. In a skillet, heat olive oil, add spinach, and sauté until wilted. Season with garlic powder, salt, and pepper.
  4. 4. Place flounder fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes. Serve over quinoa and spinach.

Yellowtail Flounder Tacos with Avocado Salsa

Delicious and healthy tacos filled with seasoned yellowtail flounder and topped with a fresh avocado salsa for a vibrant meal.

Ingredients
  • 2 yellowtail flounder fillets
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1 tomato (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • Cilantro for garnish
  • Salt and pepper to taste
Instructions
  1. 1. Season the yellowtail flounder with salt and pepper, then pan-sear for about 3-4 minutes on each side until cooked.
  2. 2. In a bowl, mix avocado, tomato, red onion, lime juice, salt, and pepper to create the salsa.
  3. 3. Warm the tortillas, fill them with flounder, and top with avocado salsa and cilantro.

Yellowtail Flounder Stir-Fry with Vegetables

A quick and colorful stir-fry featuring yellowtail flounder and a mix of vibrant vegetables, perfect for a healthy weeknight dinner.

Ingredients
  • 2 yellowtail flounder fillets (cut into strips)
  • 1 bell pepper (sliced)
  • 1 cup broccoli florets
  • 1 carrot (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add the yellowtail flounder strips and cook until they start to turn golden.
  3. 3. Add the vegetables, soy sauce, and ginger, and stir-fry for an additional 5-7 minutes until the vegetables are tender.

Mediterranean Yellowtail Flounder Salad

A refreshing salad featuring grilled yellowtail flounder, mixed greens, olives, and feta cheese, dressed with a light vinaigrette.

Ingredients
  • 2 yellowtail flounder fillets
  • 4 cups mixed salad greens
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the yellowtail flounder fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a large bowl, combine salad greens, cherry tomatoes, olives, and feta cheese.
  3. 3. Whisk together olive oil, balsamic vinegar, salt, and pepper, then drizzle over the salad. Top with sliced flounder.

Yellowtail Flounder with Mango Salsa

A tropical twist on a classic dish, featuring pan-seared yellowtail flounder topped with a vibrant mango salsa for a burst of flavor.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 ripe mango (diced)
  • 1/2 red bell pepper (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • 1 tablespoon cilantro (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Season the yellowtail flounder with salt and pepper, then pan-sear for 3-4 minutes on each side until golden.
  2. 2. In a bowl, mix mango, red bell pepper, red onion, lime juice, cilantro, salt, and pepper to create the salsa.
  3. 3. Serve the flounder topped with mango salsa.

Spicy Yellowtail Flounder with Cauliflower Rice

A healthy and spicy dish featuring yellowtail flounder served over cauliflower rice, perfect for a low-carb meal.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 head cauliflower (riced)
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and add riced cauliflower. Sauté for 5-7 minutes until tender, seasoning with salt and pepper.
  2. 2. Rub yellowtail flounder with chili powder, cumin, salt, and pepper, then pan-sear for 3-4 minutes on each side.
  3. 3. Serve the flounder over cauliflower rice.

Coconut Curry Yellowtail Flounder

A flavorful coconut curry dish featuring yellowtail flounder simmered in a rich coconut milk sauce with spices and vegetables.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 can coconut milk
  • 1 tablespoon curry paste
  • 1 cup bell peppers (sliced)
  • 1 cup spinach
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté bell peppers until soft.
  2. 2. Add coconut milk and curry paste, stirring to combine, then bring to a simmer.
  3. 3. Add yellowtail flounder and spinach, cooking for 5-7 minutes until the fish is cooked through.

Yellowtail Flounder and Asparagus Bake

A simple yet elegant baked dish featuring yellowtail flounder and asparagus, drizzled with a lemon-dill sauce for added flavor.

Ingredients
  • 2 yellowtail flounder fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. On a baking sheet, arrange asparagus and place flounder fillets on top. Drizzle with olive oil, lemon juice, dill, salt, and pepper.
  3. 3. Bake for 15-20 minutes until the fish is flaky and asparagus is tender.

Frequently Asked Questions (FAQ)

What is yellowtail flounder?

Yellowtail flounder is a species of flatfish found in the North Atlantic, known for its mild flavor and versatility in cooking.

How should I cook yellowtail flounder?

It can be grilled, baked, or pan-fried. Ensure not to overcook to maintain its delicate texture.

Is yellowtail flounder healthy?

Yes, it is low in calories and fat while being high in protein and essential nutrients.

Can I eat yellowtail flounder raw?

While it can be used in sushi, ensure it is sourced from a reputable supplier to avoid foodborne illnesses.

What are the nutritional benefits of yellowtail flounder?

It is rich in protein, omega-3 fatty acids, and essential vitamins and minerals, supporting overall health.

Where can I buy fresh yellowtail flounder?

Look for it at local fish markets or grocery stores with a good seafood selection.

How do I store yellowtail flounder?

Keep it refrigerated and consume within 1-2 days for optimal freshness.

What dishes can I make with yellowtail flounder?

It can be used in fish tacos, baked dishes, or served with a light sauce and vegetables.

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Comparisons
Yellowtail Flounder vs Alaska Plaice Fillet Yellowtail Flounder vs Albacore Tuna Yellowtail Flounder vs Albacore Tuna
Nutrients
Protein in Yellowtail Flounder Calories in Yellowtail Flounder Vitamin-c in Yellowtail Flounder Magnesium in Yellowtail Flounder
Featured Guides
Health Benefits of Yellowtail Flounder Healthy Recipes with Yellowtail Flounder
Rankings
Fish high in selenium Fish high in protein Fish low in carbohidratos Fish low in índice glucémico