1 Oz, With Bone (yield After Cooking, Bone Removed) Cooked Flounder contains 20 calories. Flounder is a type of fish that is popular in many cuisines around the world. It is low in fat and calories, making it a healthy choice for those who are watching their weight.
In addition to being low in calories, flounder is also a good source of protein and a variety of vitamins and minerals. It is rich in omega-3 fatty acids, which are important for heart health.
In this article, we'll explore the nutritional benefits of flounder, how to cook it, and some delicious recipes to try.
Flounder Nutrition Facts
A 3 oz serving of cooked flounder contains: calories: 90 Protein: 19g
Calories in Cooked Flounder
The number of calories in cooked flounder can vary depending on the cooking method and the recipe used. A 3 oz serving of plain, broiled flounder contains approximately 90 calories.
The Benefits of Eating Cooked Flounder
Eating cooked flounder offers a variety of health benefits. Some of the key benefits include: - High in protein: Flounder is a good source of protein, which is important for building and repairing tissue. - Heart-healthy: Flounder is rich in omega-3 fatty acids, which have been shown to reduce the risk of heart disease.
How to Cook Flounder
Flounder can be cooked in a variety of ways, including: - Broiling: Brush the flounder with olive oil and sprinkle with salt and pepper. Broil for 5-7 minutes, or until cooked through. - Baking: Place the flounder in a baking dish and season with your choice of herbs and spices. Bake at 375°F for 15-20 minutes, or until cooked through.
Flounder vs Other Fish
Flounder is a healthy alternative to other types of fish that are higher in calories and fat. For example, a 3 oz serving of cooked salmon contains approximately 175 calories and 10g of fat, while a 3 oz serving of cooked tuna contains approximately 100 calories and 2g of fat.
Flounder's Nutritional Profile
In addition to being low in calories and fat, flounder is a good source of a variety of vitamins and minerals, including: - Vitamin D: Flounder is a good source of vitamin D, which is important for bone health and immune function. - Calcium: Flounder is also a good source of calcium, which is important for strong bones.
Flounder and Weight Loss
Flounder is a great food to include in a weight loss diet. Its low calorie and protein content can help you feel full while consuming fewer calories. In addition, its high omega-3 fatty acid content has been shown to reduce inflammation, which can contribute to weight gain.
Is Cooked Flounder Healthy?
Yes, cooked flounder is a healthy food choice. It is low in calories and fat, high in protein, and packed with essential vitamins and minerals. By incorporating flounder into your diet, you can reap a variety of health benefits.
Flounder Recipes
Here are some delicious flounder recipes to try: - Lemon Garlic Flounder: Flounder is coated in a mixture of garlic, lemon juice, and bread crumbs, then baked until golden brown. - Blackened Flounder Tacos: Flounder is seasoned with a blend of spices and cooked until blackened, then served in a tortilla with avocado and salsa.
Ways to Eat Cooked Flounder
Here are some ways to enjoy cooked flounder: - Grilled with veggies: Grill flounder and your favorite veggies, like peppers and onions, for a healthy and flavorful meal. - Baked with lemon: Season flounder with lemon, herbs, and garlic, and bake for a simple and delicious dinner.
Frequently Asked Questions About Cooked Flounder
1. How many calories are in one ounce of cooked flounder?
There are 20 calories in one ounce of cooked flounder with bone, once the bone has been removed.
2. Is flounder a healthy food choice?
Yes, flounder is a healthy food choice, as it is low in calories and fat, but high in protein and nutrients like vitamin D, vitamin B12, and omega-3 fatty acids.
3. How should flounder be cooked?
Flounder can be boiled, baked, broiled, grilled, or pan-fried. It is a delicate fish, so care should be taken not to overcook it, as this can make it dry and rubbery.
4. Can flounder be frozen?
Yes, flounder can be frozen for later use. It should be wrapped tightly in plastic wrap or aluminum foil and stored in the freezer for up to 3 months.
5. What are some healthy ways to prepare flounder?
Some healthy ways to prepare flounder include baking or broiling it with a sprinkle of herbs and spices, grilling it with lemon and garlic, or poaching it in a flavorful broth.