A 1 cup serving of flaked baked or broiled flounder contains approximately 181 calories. Flounder is a delicious and nutritious seafood option that is often overlooked in favor of more popular fish like tuna or salmon.
Flounder is an excellent source of protein, vitamins, and minerals. It is also low in saturated fat and high in heart-healthy omega-3 fatty acids. One serving of flounder provides approximately 24 grams of protein and is an excellent choice for individuals looking to maintain a healthy diet.
In this article, we'll explore the nutritional benefits of flounder, provide recipe ideas, and discuss tips for cooking and storing this delicious fish.
Flounder Nutrition Facts
Flounder is a nutrient-dense fish that provides a variety of essential vitamins and minerals. Here are some of the most important nutritional facts about flounder. One serving of flounder (approximately 1 cup of flaked baked or broiled fish) contains: - 181 calories
- 24 grams of protein
- 3 grams of fat
- 76% of your daily recommended intake of vitamin B12
- 35% of your daily recommended intake of selenium
- 22% of your daily recommended intake of niacin
Flounder Calories per Serving
A 1 cup serving of flaked baked or broiled flounder contains approximately 181 calories. This makes flounder an excellent choice for individuals looking to maintain a healthy and balanced diet.
Flounder Serving Size
One serving of flounder is approximately 1 cup of flaked baked or broiled fish. This serving size provides approximately 24 grams of protein and is an excellent choice for individuals looking to maintain a healthy and balanced diet.
Flounder Protein Content
Flounder is an excellent source of protein, providing approximately 24 grams of protein per 1 cup serving of flaked baked or broiled fish. Protein is essential for maintaining and repairing tissues in the body and is an important macronutrient for individuals looking to maintain a healthy diet.
Flounder Health Benefits
In addition to its high protein content, flounder provides a variety of essential vitamins and minerals that offer a range of health benefits. Here are some of the most important health benefits of flounder: - Rich in heart-healthy omega-3 fatty acids
- Provides a significant source of vitamin B12, which is essential for brain function and the production of red blood cells
- Contains selenium, which has been shown to have cancer-fighting properties
- Rich in niacin, which plays a key role in energy metabolism and can help to reduce inflammation
Flounder Recipe Ideas
Flounder is a versatile fish that can be used in a variety of recipes. Here are some recipe ideas to help you incorporate more flounder into your diet: - Grilled flounder with lemon butter
- Broiled flounder with garlic and herbs
- Baked flounder with tomatoes and olives
- Flounder tacos with avocado and cilantro
- Pan-fried flounder with a side salad
Tips for Cooking Flounder
Flounder is a delicate fish that can easily be overcooked or dried out. Here are some tips for cooking flounder to perfection: - Cook flounder for approximately 2-3 minutes per side on a hot grill or broiler
- Bake flounder in a preheated oven at 400°F for 12-15 minutes
- Pan-fry flounder in a small amount of oil for approximately 2-3 minutes per side
- Always use a meat thermometer to ensure that the internal temperature of the fish reaches 145°F
Flounder vs. Other Seafood
While flounder may not be as well-known as other seafood options like tuna or salmon, it offers a variety of nutritional benefits that make it worth including in your diet. Here are some key differences between flounder and other popular types of seafood: - Flounder is lower in calories than tuna or salmon
- Flounder is higher in heart-healthy omega-3 fatty acids than tilapia or catfish
- Flounder is an excellent source of selenium, which is not found in significant amounts in salmon or tuna
- Flounder has a mild, delicate flavor that pairs well with a variety of seasonings and sauces
Sustainable Flounder Sourcing
As with any type of seafood, it is important to make sure that the flounder you are purchasing is sustainably sourced. Look for flounder that has been certified by organizations like the Marine Stewardship Council or NOAA Fisheries to ensure that it has been harvested in an environmentally responsible way.
Flounder Storage and Shelf Life
Fresh flounder should be stored in the refrigerator and used within 1-2 days. If you are not planning to use the fish within this timeframe, it can be frozen for up to 6 months. To freeze flounder, wrap it tightly in plastic wrap or aluminum foil and place it in an airtight container or freezer bag.
Flounder is a nutrient-dense fish that provides a variety of essential vitamins and minerals.
5 Frequently Asked Questions About Flaked Baked or Broiled Flounder
1. How many calories are in 1 cup of flaked baked or broiled flounder?
There are 181 calories in 1 cup of flaked baked or broiled flounder.
2. What are the health benefits of eating flounder?
Flounder is a low-calorie, low-fat source of protein that is also rich in omega-3 fatty acids, which can reduce inflammation and improve heart health.
3. Is flounder safe for people with seafood allergies?
Flounder is a type of fish and may trigger allergies in some people with seafood allergies. It's important to talk to your doctor before introducing flounder or any other seafood into your diet if you have a seafood allergy.
4. What are some tasty ways to prepare flounder?
Flounder can be prepared in a variety of ways, including baking, broiling, grilling, and pan-frying. It can be seasoned with herbs, spices, and citrus for added flavor. It can also be served with vegetables or in a sandwich or wrap.
5. How should flounder be stored?
Flounder should be stored in the refrigerator or freezer. It's important to cook fresh flounder within 1 to 2 days of purchase and to use frozen flounder within 3 to 6 months of freezing.