A Fried Floured or Breaded Flounder fillet, weighing 6-1/2" X 4" X 3/8" contains around 341 calories. This seafood product is loved by many and is a rich source of macronutrients, vitamins, and minerals.

Apart from being a rich source of protein, flounder fillet contains omega-3 fatty acids, which are essential for the healthy functioning of the human body. It is also a good source of vitamin D, vitamin B12, and selenium. To know more about the nutritional value of flounder, keep reading this article.

In this article, we'll explore some strategies to cook a lip-smacking fried flounder fillet, serving ideas, health benefits, alternatives, precautions while consuming, and interesting facts.

Calories in Fried Flounder Fillet

A Fried Floured or Breaded Flounder fillet, weighing 6-1/2" X 4" X 3/8", contains approximately 341 calories. This number may vary depending on the thickness of the fillet and the method of cooking. However, it provides a substantial amount of energy to fulfill the body's requirements. If you are on a calorie-restricted diet, it's important to keep tabs on your calorie consumption. However, flounder fillet is an excellent food choice with low-calorie content that keeps you full for a longer time.

Macronutrients in Fried Flounder Fillet

A Fried Floured or Breaded Flounder fillet provides a rich source of macronutrients required for the healthy functioning of the body. One cooked 6-1/2" X 4" X 3/8" fillet of Flounder provides 18 g of protein, 9 g of fat, and 16 g of carbohydrates. It is also gluten-free and an excellent food for those who are intolerant to gluten. Consuming flounder fillet can keep you full for longer due to its protein and carbohydrate content. It also helps in weight management and keeps you energized throughout the day.

Vitamins in Fried Flounder Fillet

Flounder fillet is a rich source of vitamins, particularly vitamin B12 and vitamin D. One cooked 6-1/2" X 4" X 3/8" fillet of Flounder provides 3.6 mcg of vitamin B12 and 154 IU of vitamin D. Vitamin B12 is essential for the production of red blood cells, which helps in maintaining a healthy nervous system. On the other hand, Vitamin D helps in adequate calcium absorption and supports bone health. It also helps in improving the immune system and reduces the risk of chronic diseases.

Minerals in Fried Flounder Fillet

Flounder fillet is a good source of minerals, particularly selenium. One cooked 6-1/2" X 4" X 3/8" fillet of Flounder provides 28 mcg of selenium. Selenium is a powerful antioxidant that prevents oxidative damage in the body. It also helps in reducing inflammation and reducing the risk of heart diseases.

Health Benefits of Fried Flounder Fillet

Flounder fillet has several health benefits due to its rich nutritional content. Its omega-3 fatty acid content helps in reducing inflammation, improves heart health, and decreases the risk of chronic diseases. It is also effective in improving brain function and reducing age-related cognitive decline. The vitamin B12 and vitamin D content in flounder fillet helps in maintaining healthy bones and prevents the risk of osteoporosis. It also prevents anemia and helps in maintaining a healthy immune system. Incorporating flounder fillet into your diet provides numerous health benefits and helps you maintain a healthy lifestyle.

How to Cook Fried Flounder Fillet

Cooking fried flounder fillet requires simple steps and ingredients. You can coat the fillet with breadcrumbs or flour and then shallow fry it on medium heat until it turns golden brown. Another simple and delicious method of cooking flounder fillet is to season it with herbs and spices and then bake it in the oven. This method keeps the original flavor and nutrition of the fish intact. In summary, you can cook flounder fillet using two methods, shallow frying or baking. Both methods provide a delicious flavor and retain the nutritious content of the fish.

Serving Ideas for Fried Flounder Fillet

Serving fried flounder fillet is simple and easy. You can pair it with a variety of sides, such as coleslaw, baked potato, or roasted vegetables. You can also serve it as a sandwich with lettuce, tomato, and tartar sauce. Another way to enjoy flounder fillet is to serve it with lemon wedges and a side salad. In short, serving ideas for flounder fillet are endless, and you can pair it with any side that you like or make it into a sandwich for a quick and easy meal.

Precautions while Consuming Fried Flounder Fillet

Although flounder fillet provides many health benefits, there are a few precautions that one should consider while consuming it. Firstly, flounder can accumulate mercury, which can be harmful to human health, especially in pregnant women and young children. Therefore, it's essential to monitor the mercury content of the seafood you consume. Secondly, consuming flounder fillet fried in unhealthy oils can increase the risk of heart diseases and other chronic illnesses. Therefore, you should opt for healthier cooking alternatives like baking or grilling instead of frying.

Alternatives to Fried Flounder Fillet

If you are looking for alternatives to fried flounder fillet, there are many options available that provide similar nutritional benefits. Cod, salmon, and tuna are some other seafood options that are rich in omega-3 fatty acids, protein, and vitamins. Alternatively, you can opt for plant-based protein sources like tofu or legumes. It's essential to choose a variety of protein sources to ensure that you receive all the necessary nutrients required for your body.

Interesting Facts about Fried Flounder Fillet

Apart from being a nutritious and delicious seafood option, fried flounder fillet has many interesting facts associated with it. Flounder is a type of flatfish that lives on the ocean floor and has one eye on each side of its head. It has the ability to change its skin color to blend with its surroundings, making it an excellent predator. Another interesting fact is that flounder fillets are usually cooked with the skin on to keep the fish intact and retain its flavor.