Looking for a healthy and delicious seafood meal? Look no further than potato-crusted flounder. In just one serving (136 g), you can enjoy 243 calories, making it a satisfying and nutritious choice for lunch or dinner.

Not only is potato-crusted flounder low in calories, it's also a great source of protein, omega-3 fatty acids, and essential vitamins and minerals. Plus, the crispy potato crust adds a delightful texture and flavor that is sure to please your taste buds.

In this article, we'll explore everything you need to know about potato-crusted flounder, from its nutritional benefits to cooking tips and recipe variations.

Calories in 1 serving

As mentioned earlier, one serving (136 g) of potato-crusted flounder contains 243 calories. This makes it a great option for those looking to manage their calorie intake without sacrificing taste or nutrition. It's important to note that the calorie count can vary depending on the recipe or cooking method used. However, in general, potato-crusted flounder is a low-calorie and nutrient-dense seafood option.

Composition of Potato-Crusted Flounder

Potato-crusted flounder is made up of a few simple ingredients, including fresh flounder filets, mashed potatoes, breadcrumbs or cornmeal, and various seasonings. To make the dish, the flounder is first seasoned and coated in the mashed potatoes, then covered in the breadcrumbs or cornmeal mixture. The fish is then baked or fried until the crust is crispy and golden brown. Overall, potato-crusted flounder is a healthy and flavorful way to enjoy seafood, especially for those who may not typically enjoy fish dishes.

Benefits of Eating Potato-Crusted Flounder

There are many potential benefits to including potato-crusted flounder in your regular diet. Some of the top benefits include: - High in protein: Flounder is a great source of protein, with one serving containing around 30 grams. - Rich in omega-3s: Flounder is also high in omega-3 fatty acids, which may have protective effects against heart disease and other health conditions.

How to Cook Potato-Crusted Flounder

There are a few different ways to cook potato-crusted flounder, depending on your preferences and cooking equipment. Here are three popular methods: - Baking: Preheat your oven to 400°F. Place the flounder on a baking sheet lined with parchment paper and bake for 15-20 minutes, or until the crust is golden brown and the fish is cooked through. - Pan-frying: Heat some oil in a non-stick pan over medium heat. Add the flounder and cook for 3-4 minutes on each side, or until the crust is crispy and the fish is cooked through.

What to Pair with Potato-Crusted Flounder

Potato-crusted flounder pairs well with a variety of side dishes and beverages. Here are some ideas to get you started: - Roasted vegetables, such as Brussels sprouts, carrots, or asparagus - Steamed rice or quinoa

Potato-Crusted Flounder vs. Other Fish Dishes

While there are many delicious fish dishes out there, potato-crusted flounder offers some unique benefits. Compared to other fish dishes, it tends to be lower in calories and fat, while still providing plenty of protein and other nutrients. Additionally, the crispy potato crust adds an extra layer of flavor and texture that you don't often find in other fish dishes.

Portion Control Tips for Potato-Crusted Flounder

While potato-crusted flounder is a healthy and nutritious meal choice, it's still important to practice portion control to avoid overeating. Here are some tips to help you enjoy this dish in moderation: - Use a food scale to measure out your serving size. One serving is typically around 136 grams or 4-5 ounces. - Pair your fish with a variety of filling, low-calorie side dishes, such as roasted vegetables or a light salad.

Potato-Crusted Flounder Recipe Variations

Looking to switch up your potato-crusted flounder recipe? Here are some ideas to get you started: - Add some spices or herbs to the mashed potato crust for extra flavor, such as garlic, dill, or paprika. - Try using sweet potato instead of regular potato for the crust, for a slightly sweet and savory twist.

Finding the Perfect Flounder for Making Potato-Crusted Flounder

When it comes to making delicious potato-crusted flounder, the quality of the fish is key. Here are some tips for finding the perfect flounder for your recipe: - Look for fresh, wild-caught flounder at your local seafood market or grocery store. - Choose filets that are firm and have a bright, shiny appearance.

Potato-Crusted Flounder FAQs

Here are some common questions and answers about potato-crusted flounder: - Q: Is potato-crusted flounder gluten-free? A: It depends on the recipe and coating used. Be sure to check the labels of any pre-made ingredients, such as breadcrumbs or seasoning mixes, to ensure they are gluten-free. - Q: How many calories are in one serving of potato-crusted flounder? A: One serving (136 g) typically contains around 243 calories.