Baked breaded or battered flounder is a delicious seafood dish enjoyed by many. One ounce of this dish with bone removed after cooking amounts to 37 calories. While that may not seem like much, it's always helpful to keep track of your calorie intake.

In addition to its calorie count, baked breaded or battered flounder is also a great source of protein, omega-3 fatty acids, and other essential vitamins and minerals.

If you're looking for a healthy and flavorful meal, look no further than baked breaded or battered flounder. Read on to learn more about this dish and how to prepare it yourself.

What is Baked Breaded or Battered Flounder?

Baked breaded or battered flounder is a popular seafood dish that is made by coating flounder fillets with breadcrumbs or batter and then baking them in the oven. The result is a crispy and flavorful fish that can be enjoyed on its own, with a side salad, or in a sandwich. The type of breading or batter used can vary, depending on personal preference and availability. Some people prefer a simple breadcrumb coating, while others like to use a more elaborate batter that includes spices and herbs. Either way, baked breaded or battered flounder is a tasty and satisfying meal that can be enjoyed by seafood lovers of all ages.

How Many Calories are in Baked Breaded or Battered Flounder with Bone?

One ounce of baked breaded or battered flounder with bone removed after cooking amounts to 37 calories. A 3.5-ounce serving is around 130 calories, making it a great option for those watching their caloric intake. Of course, the calorie count can vary depending on the type of breading or batter used, as well as any side dishes or sauces that are served with the fish. It's always a good idea to check nutritional labels or consult a healthcare professional if you have dietary concerns.

What Does Yield After Cooking, Bone Removed Mean?

The yield after cooking, bone removed refers to the weight of the fish after it has been cooked and the bones have been removed. This is an important measurement to keep in mind when planning your meal, as it determines the true amount of fish you will be consuming. Since fish can lose some weight during cooking, it's important to weigh it after it has been cooked to get an accurate measurement. The yield after cooking, bone removed is typically listed on nutritional labels or provided by the seafood vendor.

How to Cook Baked Breaded or Battered Flounder?

To begin, preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. If using bread crumbs, dip the flounder fillets in flour, then egg wash, and coat with the breadcrumbs. If using batter, dip the flounder fillets in the batter. Place the prepared fillets on the baking sheet and bake for 10-15 minutes, or until golden brown and crispy. Make sure to flip the fillets halfway through cooking to ensure even browning. Serve hot with lemon wedges and tartar sauce, if desired.

Why is Baked Breaded or Battered Flounder a Healthy Choice?

Baked breaded or battered flounder is a healthy choice for a number of reasons. For starters, it is a great source of protein, which plays a vital role in building and repairing muscle tissue. In addition, flounder is high in omega-3 fatty acids, which have been shown to offer a wide range of health benefits, including improved brain function, reduced inflammation, and a lower risk of heart disease. Flounder is also rich in vitamins and minerals, including vitamin B6, vitamin B12, and selenium.

How to Add Flavor to Baked Breaded or Battered Flounder?

There are a number of ways to add flavor to baked breaded or battered flounder. One option is to experiment with different types of breading or batter, incorporating spices and herbs for added flavor. Another option is to serve the flounder with a flavorful sauce, such as tartar sauce, aioli, or cocktail sauce. Lemon wedges can also be squeezed over the fish for a bright and tangy flavor. And for a little heat, try adding some hot sauce or chili flakes to the breading or batter.

What are the Nutritional Benefits of Baked Breaded or Battered Flounder?

Baked breaded or battered flounder offers a number of nutritional benefits. One serving (3.5 ounces) provides around 130 calories, 16 grams of protein, 4 grams of fat, and 3 grams of carbohydrates. In addition, flounder is a great source of omega-3 fatty acids, vitamin B6, vitamin B12, and selenium. These nutrients have been shown to offer a wide range of health benefits, including improved heart health, brain function, and immune function.

How to Serve Baked Breaded or Battered Flounder?

Baked breaded or battered flounder can be served in a number of ways. It can be enjoyed on its own as a main course, or paired with a side of vegetables or salad for a more well-rounded meal. It can also be served in a sandwich, topped with lettuce, tomato, and tartar sauce. For a more elevated presentation, try serving the flounder with a side of roasted potatoes or steamed green beans. And for a burst of flavor, top the fish with a squeeze of lemon juice or a dollop of aioli.

Is Baked Breaded or Battered Flounder a Good Option for Weight Loss?

Baked breaded or battered flounder can be a great option for those looking to lose weight. One ounce of this dish with bone removed after cooking amounts to just 37 calories, making it a low-calorie choice for a protein-rich meal. In addition, flounder is a great source of omega-3 fatty acids, which have been shown to help with weight loss by reducing inflammation and improving insulin sensitivity. By incorporating baked breaded or battered flounder into a well-balanced diet, you can enjoy a delicious and nutritious meal while keeping your calories in check.

How to Make Baked Breaded or Battered Flounder More Delicious?

While baked breaded or battered flounder is delicious on its own, there are a number of ways to make it even more flavorful. One technique is to experiment with different types of breading or batter, incorporating spices and herbs for added flavor. Another option is to serve the flounder with a flavorful sauce or garnish, such as tartar sauce, aioli, lemon wedges, or fresh herbs. And for a little heat, try adding some hot sauce or chili flakes to the breading or batter. Whatever your preferences, baked breaded or battered flounder is a versatile dish that can be customized to suit your taste buds. Give it a try and see how delicious and satisfying seafood can be!