A single fillet of cooked flounder, measuring 6-1/4" x 3-1/2" x 3/8", contains approximately 173 calories. Flounder is a healthy and delicious seafood option that is low in fat and high in essential nutrients. In this article, we will delve into the macronutrients and micronutrients found in flounder, its benefits, and how to cook and store it properly.

Flounder is an excellent source of protein, with a fillet containing around 33 grams of protein. It also contains essential omega-3 fatty acids, which are important for heart health and brain function. Additionally, flounder is low in fat, making it a great meat alternative for those watching their calorie intake.

With its mild flavor and tender texture, flounder can be cooked in a variety of ways, including baking, broiling, and grilling. It can be used in a variety of recipes, from simple grilled fillets to complex dishes like seafood stews and chowders.

Serving Size and Calories

One serving of cooked flounder, which is typically around 4 oz, contains approximately 120 calories. However, the exact calorie count can vary depending on the specific type of flounder and the cooking method used. It is important to be mindful of the serving size when consuming flounder, as consuming too much can lead to excess calorie intake. Incorporating flounder into a balanced and varied diet can provide a healthy and nutritious source of protein and essential nutrients.

Macronutrients in Flounder Fillet

One serving of flounder contains approximately 33 grams of protein, making it an excellent source of this essential macronutrient. It is also relatively low in fat, with one serving containing only around 3 grams of fat. Flounder is also a good source of essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium. These nutrients play important roles in maintaining overall health and wellbeing.

Micronutrients Found in Flounder Fillet

In addition to its macronutrient content, flounder is also a rich source of micronutrients. It contains high levels of essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium. Vitamin D plays an important role in bone health, while vitamin B12 is essential for the production of red blood cells. Selenium is an important antioxidant that helps protect against cellular damage, and potassium is essential for maintaining healthy heart and muscle function.

Flounder Fillet as a Source of Protein

Flounder is an excellent source of protein, with one serving containing around 33 grams of this essential macronutrient. Protein is important for building and repairing tissues, as well as for the production of enzymes and hormones. Incorporating flounder into a balanced and varied diet can provide a healthy and nutritious source of protein, while also offering a range of other essential vitamins and minerals.

Flounder Fillet as a Low-Fat Meat Alternative

Flounder is a healthy and low-fat meat alternative that can be used in a variety of recipes. With its mild flavor and tender texture, it is a versatile ingredient that can be cooked in a range of ways. Incorporating flounder into your diet can help reduce calorie intake and promote overall health and wellbeing.

Health Benefits of Eating Flounder Fillet

Eating flounder fillet can offer a range of health benefits, thanks to its high nutrient content. It is a rich source of protein, omega-3 fatty acids, and essential vitamins and minerals. Some of the potential health benefits of consuming flounder include improved heart health, reduced inflammation, and improved cognitive function.

How to Cook Flounder Fillet?

Flounder can be cooked in a variety of ways, depending on personal preference and culinary goals. Some popular methods for cooking flounder include baking, broiling, grilling, and pan-searing. One versatile and flavorful way to cook flounder is by pan-searing it in a small amount of oil or butter. This method helps to retain the moisture and flavor of the fish, while also crisping up the edges. When cooking flounder, it is important to consider the thickness of the fillet and the desired level of doneness. Overcooking can lead to dry, tough fish, while undercooking can result in an unpleasant texture and taste.

Flounder Fillet Recipe Ideas

Flounder can be used in a range of recipes, from simple grilled fillets to complex seafood stews and chowders. Some popular recipe ideas include pan-seared flounder with lemon and herbs, smoked paprika flounder tacos, and flounder piccata. It is important to choose fresh, high-quality flounder and to properly store it in the refrigerator or freezer until ready to use. This can help ensure the best flavor and texture.

Buying and Storing Flounder Fillets

When buying flounder fillets, it is important to choose fresh, high-quality fish that has been properly handled and stored. Look for fillets that are firm, with no signs of discoloration or odor. To store flounder fillets, wrap them tightly in plastic wrap or aluminum foil and place them in the refrigerator. They can also be stored in the freezer for up to six months, provided they are properly wrapped and stored in an airtight container.

Risks and Precautions Related to Flounder Fillets

While flounder is generally considered a healthy and safe food, there are some potential risks and precautions to be aware of. Flounder, like all seafood, can contain trace amounts of mercury and other environmental toxins. Additionally, some people may be allergic to certain types of seafood, including flounder. It is important to consult with a doctor or allergist if you experience any symptoms of a seafood allergy.