If you're looking for a delicious yet nutritious seafood dish, baked breaded or battered flounder with bone might just tick all the boxes. With only 39 calories per 1 oz with bone (yield after bone removed), this dish is a low-calorie option that can be enjoyed guilt-free.
In addition to being low in calories, flounder is also rich in nutrients. It is a good source of protein, vitamins, and minerals, making it a healthy addition to your diet. In this article, we'll explore the nutritional value of baked breaded or battered flounder with bone, along with some tips on how to prepare and serve it.
Whether you're a seafood lover or trying to incorporate more fish into your diet, flounder with bone is a great choice that not only tastes great but is also good for your health.
The Nutritional Value of Baked Breaded or Battered Flounder with Bone
Baked breaded or battered flounder with bone is a great source of protein, vitamins, and minerals. In fact, a 1 oz serving contains approximately 5 grams of protein, along with various vitamins and minerals such as Vitamin D, Vitamin B12, and Selenium. Additionally, flounder is a low-fat and low-calorie fish, making it a great choice for those who are watching their weight. The bones, when cooked properly, can also provide additional nutrients like calcium and phosphorus, which can help maintain bone health. Overall, baked breaded or battered flounder with bone is a nutritious and healthy option that can help fuel your body with essential vitamins and minerals, without adding excessive calories or fat.
How to Make Baked Breaded or Battered Flounder with Bone
To make baked breaded or battered flounder with bone, you'll first need to clean and prepare the fish. Rinse the fish under cold water and pat it dry with a paper towel. Once your fish is clean, season it with your favorite herbs and spices. For the breading, you can use traditional breadcrumbs, panko breadcrumbs, or even almond flour for a low-carb option. Dip the seasoned flounder into the breading and coat it evenly on both sides. Next, place the fish on a lightly greased baking sheet and bake in the oven at 375°F for 12-15 minutes or until golden brown. Serve with lemon wedges and your favorite side dish.
Benefits of Eating Flounder with Bone
Eating flounder with bone can offer numerous health benefits. For one, it's a great source of protein, which is essential for building and repairing muscle tissue. Additionally, flounder contains important vitamins and minerals that can support a strong immune system, healthy bones, and cardiovascular health. The bones themselves, when cooked properly, can also provide additional nutrients like calcium and phosphorus, which can help maintain bone health. Studies have also shown that eating fish can have a positive impact on cognitive function and may even reduce the risk of depression. Overall, incorporating flounder with bone into your diet can be a great way to support your overall health and wellbeing.
Is Flounder with Bone Safe to Eat?
Flounder with bone is safe to eat as long as it's cooked properly. When cooking fish, it's important to ensure that it's cooked to an internal temperature of 145°F to kill any harmful bacteria. In addition, be sure to remove any bones before consuming. While the bones can provide additional nutrients, they can also pose a choking hazard if not properly removed. By following proper cooking techniques and removing any bones, flounder with bone can be a safe and healthy addition to your diet.
Calories in Baked Breaded or Battered Flounder with Bone
Baked breaded or battered flounder with bone is a low-calorie fish that can be enjoyed without guilt. One ounce of flounder with bone (yield after bone removed) contains approximately 39 calories. This makes it a great choice for those who are watching their calorie intake.
Protein Content of Baked Breaded or Battered Flounder with Bone
Baked breaded or battered flounder with bone is a great source of protein, with approximately 5 grams of protein per 1 oz serving (yield after bone removed). Protein is essential for building and repairing muscle tissue, and can also help support feelings of fullness and satiety.
Flounder vs. Other Fish: Which is Better for You?
While there are numerous types of fish available, flounder can be a great choice for those who are looking for a low-calorie and nutritious option. Compared to other types of fish, flounder is typically lower in calories and fat, but still provides a good source of protein and essential nutrients. Other types of fish that are also nutritious include salmon, tuna, and cod. These fish are also good sources of protein and contain important vitamins and minerals that can support overall health. When choosing fish, it's important to prioritize variety and balance. Incorporating a variety of fish into your diet can help ensure that you're getting a range of essential nutrients.
Tasty and Healthy Baked Breaded or Battered Flounder with Bone Recipes
There are numerous ways to enjoy baked breaded or battered flounder with bone. Here are a few tasty and healthy recipe ideas:
- Crispy Baked Flounder with Lemon Butter Sauce
- Low-Carb Almond Flour Baked Flounder
- Baked Flounder Tacos with Homemade Salsa
- Baked Flounder with Roasted Vegetables
These recipes are not only delicious but also healthy, and can be customized to your taste preferences.
Best Ways to Serve Baked Breaded or Battered Flounder with Bone
Baked breaded or battered flounder with bone can be served in numerous ways, depending on your taste preferences. Here are a few ideas:
- Serve with a side of roasted vegetables for a healthy and balanced meal
- Add to tacos or wraps for a delicious and easy dinner option
- Top with a lemon butter sauce for a burst of flavor
- Serve with a side of brown rice and steamed greens for a complete and nutritious meal
With so many delicious and healthy serving options, flounder with bone is a versatile fish that can be enjoyed in a variety of ways.
Flounder with Bone: A Delicious and Nutritious Choice
If you're looking for a low-calorie and nutritious seafood option, baked breaded or battered flounder with bone is a great choice. Not only is it rich in protein, vitamins, and minerals, but it's also versatile and can be enjoyed in a variety of ways. By incorporating flounder with bone into your diet, you can support overall health and wellbeing while still enjoying a delicious and satisfying meal.
Eating fish provides numerous health benefits, such as improving cardiovascular health, maintaining cognitive function, and reducing the risk of depression. By incorporating flounder with bone into your diet, you can support overall health and wellbeing while still enjoying a delicious and satisfying meal.
5 FAQs About Baked Breaded or Battered Flounder
1. How many calories are in one ounce of baked breaded or battered flounder with bone?
There are 39 calories in one ounce of baked breaded or battered flounder with bone removed.
2. Is baked breaded or battered flounder a healthy choice?
Baked breaded or battered flounder can be a healthy choice if it is prepared using healthy ingredients and cooking methods. For example, using whole wheat bread crumbs and baking the fish instead of frying it can make it a healthier option.
3. Can baked breaded or battered flounder be part of a weight loss diet?
Baked breaded or battered flounder can be part of a weight loss diet if it is eaten in moderation and as part of a balanced diet. It is low in calories and high in protein, which can keep you feeling full and satisfied for longer periods of time.
4. What are some ways to serve baked breaded or battered flounder?
Baked breaded or battered flounder can be served in a variety of ways. It can be served as a main dish with a side of vegetables or salad, or it can be used to make fish tacos or sandwiches. It can also be added to soups or stews for added flavor and nutrition.
5. Is it safe to eat baked breaded or battered flounder with bones?
It is safe to eat baked breaded or battered flounder with bones as long as they are cooked thoroughly. However, some people may prefer to remove the bones before eating for safety or convenience reasons.