Flounder is a type of fish that is considered one of the healthiest seafood options due to its low-fat content and high protein levels. When baked or broiled, 100g of flounder contains only 133 calories.

In addition to being low in calories, flounder is also a good source of essential nutrients like vitamin B12, omega-3 fatty acids, and selenium. It is also low in mercury, making it a safe choice for frequent consumption.

In this article, we'll look at the nutritional benefits of flounder, different ways to enjoy it, and some delicious recipes to try out.

What is Flounder?

Flounder is a type of flatfish that can be found in oceans around the world. It has a distinct shape with both eyes on one side of its head, allowing it to camouflage itself on the ocean floor. Flounder is a popular seafood option due to its mild, delicate flavor and versatility in cooking. It is a lean source of protein that is low in calories and fat. Flounder also contains important vitamins and minerals that are beneficial to overall health.

How is Flounder Cooked?

Flounder can be cooked in a variety of ways, including baking, broiling, grilling, or pan-searing. Its delicate flavor pairs well with simple seasonings like lemon, garlic, and herbs. When cooking flounder, it is important to avoid overcooking, as it can become dry and tough. A good rule of thumb is to cook for 10 minutes per inch of thickness, or until the flesh is opaque and flakes easily with a fork.

How Many Calories in a 100 G Baked or Broiled Flounder?

A 100g serving of baked or broiled flounder contains approximately 133 calories. This makes it a great option for those looking to maintain a healthy weight or reduce calorie intake.

What are the Nutritional Benefits of Flounder?

Flounder is a good source of protein, containing approximately 22g per 100g serving. It is also rich in essential nutrients like vitamin B12, which is important for nerve function and DNA synthesis, and selenium, which supports immune function and thyroid health. In addition, flounder is a good source of omega-3 fatty acids, which are beneficial for heart health and reducing inflammation in the body.

How Does Flounder Contribute to a Healthy Diet?

Incorporating flounder into a balanced diet can provide numerous health benefits. Its high protein content can help promote feelings of fullness and reduce the risk of overeating, while its low-fat content can aid in weight management. Flounder's omega-3 fatty acids can also aid in reducing inflammation in the body, improving heart health, and reducing the risk of chronic diseases like diabetes and cancer.

What are the Different Ways to Enjoy Flounder?

Flounder's mild flavor and firm texture make it a versatile ingredient in the kitchen. It can be baked, broiled, grilled, or pan-seared, and pairs well with a variety of seasonings and sauces. Some popular ways to enjoy flounder include in fish tacos, on top of a salad, or served with a side of roasted vegetables.

How Can Flounder be Prepared for a Special Occasion?

Flounder can be dressed up for special occasions by adding flavorful sauces or toppings. For example, a lemon-butter sauce pairs well with the mild flavor of baked or broiled flounder, while a mango salsa can add a tropical twist to grilled flounder. Flounder can also be stuffed with crab or shrimp for a more decadent dish.

What are Some Delicious Flounder Recipes?

Here are a few delicious flounder recipes to try out: - Baked Flounder with Lemon and Garlic: season flounder fillets with garlic, lemon juice, and olive oil, then bake until tender and flaky. - Grilled Flounder with Mango Salsa: marinate flounder fillets in a mixture of lime juice, honey, and chili powder, then grill until cooked through. Top with a fresh mango salsa for a burst of flavor.

Where Can You Find Fresh Flounder?

Fresh flounder can be found at most grocery stores or seafood markets. It is also available frozen, which can be a convenient option for those who do not live near the coast. When purchasing fresh flounder, look for fillets that are firm and smell fresh. Avoid fillets with a fishy odor, as this can indicate that the fish is not fresh.

Are there Precautions to Take When Eating Flounder?

While flounder is generally considered safe for consumption, there are a few precautions to keep in mind. It is important to avoid eating raw or undercooked flounder, as it can contain harmful bacteria or parasites. Additionally, flounder can contain small amounts of mercury, so it is best to limit consumption to 2-3 servings per week. Overall, flounder is a delicious and healthy seafood option that can be enjoyed in a variety of ways. By incorporating it into a balanced diet, you can reap the nutritional benefits and enjoy its delicate flavor.