Flounder is a type of fish that is low in calories but high in nutrients. A single fillet of Raw flounder, weighing 163 grams, contains only 114 calories. Despite its low calorie count, flounder is a good source of protein, omega-3 fatty acids, and essential vitamins and minerals.
In addition to being a healthy and tasty food choice, flounder is also a great fish for Sustainable fishing practices. When buying and Storing flounder, there are a few things to keep in mind to ensure that it stays fresh and tasty for as long as possible.
In this article, we'll take a closer look at the nutritional value of flounder, explore some delicious recipes, and discuss the health benefits of this fish. We'll also provide some tips for buying and Storing flounder, as well as practical advice for preparing it at home.
Calorie Count for Fillet Flounder
As mentioned earlier, a single fillet of Raw flounder weighing 163 grams contains only 114 calories. This makes it an excellent choice for anyone who is trying to maintain a healthy weight while also getting all the necessary nutrients.
Protein in Fillet Flounder
In addition to being low in calories, flounder is also a good source of protein. A single fillet contains about 23 grams of protein, which is about half of the recommended daily intake for an adult male. Protein is essential for building strong muscles and maintaining overall health.
Fat Content in Fillet Flounder
Flounder is a relatively lean fish, with only about 2 grams of fat per fillet. This makes it a great choice for anyone who is trying to reduce their fat intake. However, it's worth noting that flounder does contain some healthy fats, including omega-3 fatty acids.
Vitamins and Minerals in Fillet Flounder
Flounder is also a good source of several essential vitamins and minerals. For example, a single fillet contains about 55% of the recommended daily intake of Vitamin B12, which is important for maintaining healthy nerve and blood cells. Flounder is also a good source of Vitamin D, which is essential for strong bones and a healthy immune system.
Omega-3 Fatty Acids in Fillet Flounder
Omega-3 fatty acids are a type of healthy fat that are essential for overall health. Flounder is a good source of omega-3s, with a single fillet containing about 150 milligrams. Omega-3s are important for a wide range of bodily functions, including brain health, heart health, and inflammation reduction.
Preparing Fillet Flounder
Flounder is a versatile fish that can be cooked in a variety of ways. It can be baked, broiled, grilled, fried, or even served raw in sushi. When preparing flounder, it's important to handle it with care to ensure that it retains its delicate texture and flavor. One popular way to prepare flounder is to bake it with a simple lemon and herb seasoning.
Fillet Flounder Recipes
There are countless delicious recipes that feature flounder as a main ingredient. Some popular options include flounder tacos, flounder piccata, and flounder chowder. One simple and delicious recipe is to pan-sear flounder in butter and serve it with a side of roasted vegetables.
Health Benefits of Fillet Flounder
Flounder is a healthy food choice that offers a wide range of health benefits. It can help support heart health, brain function, and immune system function. Flounder is also a good choice for anyone who is looking for a low-calorie, high-protein food that is packed with essential vitamins and minerals.
Sustainable Fishing Practices for Flounder
When Buying flounder, it's important to look for a reputable supplier that uses Sustainable fishing practices. This helps to ensure that the fish population stays healthy and abundant for years to come. Some sustainable fishing methods include hook-and-line fishing, which uses fewer resources and results in less bycatch than other methods.
Buying and Storing Fillet Flounder
When buying Fillet flounder, look for fillets that are firm to the touch and have a fresh, mild scent. Store the fillets in the refrigerator on ice, and plan to use them within 1-2 days of purchase. For longer storage, freeze the fillets in an airtight container for up to 6 months.
Flounder is a healthy food choice that offers a wide range of health benefits.
5 Frequently Asked Questions About Flounder Fillet
1. What is the nutritional value of flounder fillet?
Flounder fillet is a great source of protein, with 80% of its calories coming from this nutrient. It is also low in fat and carbohydrates, making it a good choice for those watching their calorie intake. Flounder fillet is also a good source of several vitamins and minerals, including vitamin B12, selenium, and phosphorus.
2. How should I cook flounder fillet?
Flounder fillet can be prepared in a variety of ways, including baking, broiling, grilling, or pan-searing. It is important to avoid overCooking flounder, as it can become dry and tough. Aim to cook it until it is just cooked through and opaque.
3. Is flounder fillet safe to eat for pregnant women?
Yes, flounder fillet is considered safe for pregnant women to eat, as long as it is cooked thoroughly. However, it is important to avoid certain types of fish that are high in mercury, as this can be harmful to a developing fetus. Flounder is a low-mercury fish and is generally considered safe to eat in moderation.
4. Is flounder fillet sustainable?
Flounder populations are generally considered healthy, and there are a few different types of flounder that are caught sustainably. However, as with all seafood, it is important to look for products that have been certified by a reputable sustainability organization, such as the Marine Stewardship Council, to ensure that you are making a responsible choice.
5. How can I incorporate flounder fillet into my meals?
Flounder fillet can be a versatile ingredient in many different types of dishes. It can be seasoned with herbs and spices and baked or grilled, or it can be used in seafood stews or soups. Flounder fillet can also be used in tacos or salads, or served alongside vegetables for a healthy and balanced meal.