If you're looking for a flavorful and healthy fish option, steamed or poached flounder is a great choice. At just 114 calories per 100g serving, it's a low-calorie protein source that's packed with essential nutrients.
In addition to protein, flounder is a good source of healthy fats, vitamins, and minerals. It's particularly high in vitamin B12, which is important for nerve and brain function, and selenium, which plays a key role in thyroid function and immune system health.
In this article, we'll take a closer look at the nutritional benefits of flounder, different ways to cook it, and sustainable fishing practices to keep in mind when buying it.
Calories in Steamed or Poached Flounder
A 100g serving of steamed or poached flounder contains approximately 114 calories. This makes it a great option for those who are watching their calorie intake but still want a protein-rich meal. It's important to note that the calorie count may vary depending on how the fish is prepared. For example, if you add butter or oil to the dish, the calorie count will increase.
Protein Content in Steamed or Poached Flounder
Flounder is a great source of protein, with a 100g serving containing approximately 22g of protein. Protein is essential for building and repairing tissues in the body, making it an important nutrient for overall health.
Fat Content in Steamed or Poached Flounder
Although flounder is a low-calorie option, it still contains healthy fats that are essential for good health. A 100g serving of steamed or poached flounder contains approximately 2g of fat. The fats in flounder are primarily omega-3 fatty acids, which have been shown to have numerous health benefits such as reducing inflammation and improving heart health.
Carbohydrate Content in Steamed or Poached Flounder
Flounder is a low-carbohydrate food, with a 100g serving containing less than 1g of carbohydrates. This makes it a great option for those who are following a low-carbohydrate or ketogenic diet.
Vitamins and Minerals in Steamed or Poached Flounder
In addition to being a good source of protein and healthy fats, flounder is also packed with essential vitamins and minerals. A 100g serving of steamed or poached flounder contains approximately 77% of the recommended daily intake of vitamin B12, 26% of the recommended daily intake of selenium, and 10% of the recommended daily intake of vitamin A. It also contains smaller amounts of other vitamins and minerals such as vitamin D, vitamin E, and zinc.
Health Benefits of Flounder
Eating flounder can provide numerous health benefits. In addition to being a good source of protein and healthy fats, it's also low in calories and contains essential vitamins and minerals. The omega-3 fatty acids found in flounder have been shown to help reduce inflammation, lower blood pressure, and improve heart health. Flounder is also a good source of vitamin B12, which is important for nerve and brain function, and selenium, which plays a key role in thyroid function and immune system health.
Ways to Cook Flounder
Flounder is a versatile fish that can be cooked in a variety of ways. Some popular methods include steaming, poaching, baking, and grilling. Whichever method you choose, be sure to season the fish with your favorite herbs and spices to enhance its natural flavor. If you're not sure which cooking method to use, try experimenting with different techniques until you find one that you like best.
Sustainable Fishing Practices for Flounder
When buying flounder, it's important to choose fish that have been caught using sustainable fishing practices. Look for fish that have been certified by organizations such as the Marine Stewardship Council or the Aquaculture Stewardship Council. You can also check with your local fishmonger to find out where their fish comes from and how it was caught.
Choosing Fresh Flounder at the Market
When buying fresh flounder, look for fish that have clear eyes, shiny skin, and a fresh, ocean-like scent. Avoid fish that have cloudy eyes, dull skin, or a strong, fishy odor as this may indicate that the fish is not fresh. If possible, try to buy flounder that has been caught locally and is in season for the best flavor.
Serving Suggestions for Flounder
Flounder can be served in a variety of ways, depending on your preferences. Some popular serving suggestions include pairing it with a simple salad or vegetable side dish, serving it with rice or quinoa, or using it as a filling for a fish taco. Whichever way you choose to serve it, be sure to enjoy the delicious and nutritious flavor that flounder has to offer.
Eating flounder can provide numerous health benefits. In addition to being a good source of protein and healthy fats, it's also low in calories and contains essential vitamins and minerals.
5 Frequently Asked Questions About Steamed or Poached Flounder
1. What is the nutritional value of steamed or poached flounder?
One hundred grams of steamed or poached flounder contains 114 calories, 23 grams of protein, 2.3 grams of fat, and 0 grams of carbohydrates.
2. How do I steam or poach flounder?
To steam flounder, place it in a steamer basket or on a plate above boiling water and cook for 6-8 minutes. To poach flounder, place it in a saucepan with enough liquid to cover it (such as water or broth) and simmer for 8-10 minutes.
3. Is flounder a healthy choice for a seafood dish?
Yes, flounder is a healthy choice for a seafood dish as it is low in fat and high in protein. It is also a good source of omega-3 fatty acids which are beneficial for heart health.
4. What are some ways to serve steamed or poached flounder?
Steamed or poached flounder can be served with a variety of sides such as steamed vegetables, rice, or a salad. It can also be topped with sauces or seasonings such as lemon, butter, or herbs.
5. Can I use frozen flounder for steaming or poaching?
Yes, you can use frozen flounder for steaming or poaching. Just make sure to thaw it completely before cooking and adjust the cooking time accordingly.