Indulge in a mouthwatering 1 Fillet (6-1/2" X 4" X 3/8") Fried Battered Flounder, perfect for satisfying your cravings. With 318 calories, this seafood delicacy is a must-try for any food lover.

Flounder is a rich source of omega-3 fatty acids, vitamin B12, and protein. This makes it a healthy choice for anyone trying to maintain a balanced diet. With its mildly sweet flavor and tender texture, flounder is also a versatile fish that pairs well with various seasonings and side dishes.

In this article, we'll explore some practical tips and strategies to help you prepare and serve a delicious flounder dish at home.

Nutritional Information

One fillet of fried battered flounder contains around 318 calories. This serving size also has 15 grams of fat, 19 grams of protein, and 23 grams of carbohydrates. Flounder is also a good source of omega-3 fatty acids, which are essential for brain and heart health. If you're watching your calorie intake, you can opt for grilled or baked flounder instead of fried. This can significantly lower the fat and calorie content of your dish. Always consult a dietitian or medical professional to determine your specific dietary needs and restrictions.

Preparation Tips

Before cooking, ensure that the flounder fillet is fresh and free of any unpleasant odor or texture. Pat it dry with paper towels and season it with salt, pepper, and your preferred spices. For a crispy texture, you can beat an egg and dip the flounder fillet in it before coating it with flour or breadcrumbs. You can also add a splash of lemon juice for a tangy flavor. When cooking, aim for a temperature of 145°F (63°C) to ensure that the fish is thoroughly cooked. This can be achieved in various ways, including baking, grilling, sauteeing, and pan-frying.

Flounder Health Benefits

Flounder is a good source of protein and omega-3 fatty acids, which are essential for maintaining healthy brain and heart function. It is also low in calories and fat, making it a great choice for weight management. In addition, flounder contains other essential vitamins and minerals such as vitamin B12, vitamin D, and selenium. As with all dietary recommendations, it's essential to maintain a balanced and varied diet that suits your individual needs and preferences.

Serving Suggestions

Flounder can be served with various side dishes such as steamed vegetables, roasted potatoes, or a fresh side salad. You can also pair it with sauces such as tartar sauce, cocktail sauce, or garlic butter for added flavor. For a complete meal, you can serve your flounder dish with a glass of white wine or your favorite beverage.

Flounder Taste and Texture

Flounder has a mild, sweet flavor and tender texture, which makes it a popular choice among seafood enthusiasts. Its delicate taste also means that it can be easily paired with various seasonings and sauces for added flavor. When properly cooked, flounder has a flaky and moist texture, which adds to its overall appeal.

Flounder Cooking Methods

Flounder can be cooked using various methods, including baking, grilling, sauteeing, and pan-frying. Baking is a healthy and straightforward cooking method that involves placing the fillet in a preheated oven and baking it until it reaches the desired temperature. Grilling flounder adds a smoky flavor and can be accomplished on an outdoor grill or indoor grill-pan. Pan-frying flounder gives the fillets a crispy texture, and it cooks faster than other methods. Finally, sauteeing flounder is a simple cooking method involving a bit of butter, olive oil, or any preferred cooking oil to a hot pan.

Flounder Serving Size

A standard serving size for flounder is around 3-4 ounces, roughly equivalent to the size of a deck of cards. It's essential to accommodate your dietary needs and hunger level if you're planning to eat larger servings. Always consult a dietitian or medical professional to determine your specific dietary needs and restrictions.

Flounder Seasoning Options

Flounder can be seasoned with various herbs and spices, including garlic, paprika, cumin, oregano, thyme, and lemon pepper. You can also add a bit of heat to your dish by using cayenne pepper or chili flakes. For a tangy flavor, you can squeeze a little lemon juice or serve with a side of tartar sauce. Feel free to experiment and find your preferred seasoning combination.

Flounder Side Dish Ideas

Flounder pairs well with various side dishes such as roasted vegetables, rice pilaf, or steamed broccoli. You can also serve it with healthy salads or pasta dishes, depending on your preferences. The ultimate goal is to make your flounder dish a well-rounded, satisfying meal.

Flounder Alternatives

If you're not a fan of flounder, you can try other types of fish such as salmon, halibut, tilapia, or cod. Each of these fish has its unique flavor profile, texture, and nutritional benefits. Experiment with different fish types to find the ones that suit your taste and dietary needs.