Flounder is a type of flatfish that is native to the Atlantic and Pacific oceans. It has a delicate flavor and a flaky texture that makes it a popular choice for seafood lovers. A 1 oz boneless (yield after cooking) baked or broiled flounder contains only 31 calories, making it a healthy and low-calorie protein source.
Flounder is also a good source of protein, omega-3 fatty acids, and vitamins B12 and D. These nutrients help support brain health, reduce inflammation, and strengthen bones. Additionally, flounder is low in mercury, making it safe for pregnant women and children to consume.
In this article, we'll explore the health benefits of flounder, its nutritional information, different ways to cook it, and more.
What is Flounder?
Flounder is a type of flatfish that belongs to the Pleuronectidae family. It has an oval-shaped body, a small head, and both its eyes are situated on the same side of its head. Flounder can be found in shallow coastal waters and is usually brown or dark green in color. It is a popular seafood choice around the world due to its mild flavor and delicate texture.
The Health Benefits of Flounder
Flounder is a nutrient-dense fish that has many health benefits. It is a rich source of protein, which is essential for building and repairing tissues in the body. Flounder is also a good source of omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease. In addition, flounder contains vitamin B12 and D, which support brain health and promote strong bones.
A 1 oz boneless (yield after cooking) baked or broiled flounder contains approximately 31 calories, 6.3 grams of protein, 0.5 grams of fat, and 0 grams of carbohydrates. It also contains small amounts of vitamins B12, D, and E, as well as minerals like potassium and selenium.
How to Cook Flounder
Flounder can be cooked in a variety of ways, including baking, broiling, grilling, and frying. To bake or broil flounder, preheat your oven to 400°F and lightly coat the fish with olive oil or butter. Season with salt, pepper, and any other desired herbs or spices. Place the fish on a baking sheet and bake for 10-12 minutes, or until it is cooked through and flakes easily with a fork. Alternatively, you can broil the fish for 3-4 minutes on each side, or until it is golden brown and crispy.
Recipes with Flounder
Flounder can be used in a wide range of recipes, from simple baked fillets to more complex seafood dishes. Some popular recipes include lemon garlic flounder, sesame crusted flounder, and flounder piccata. You can also use flounder in tacos, sandwiches, and salads for a healthy and flavorful meal.
Flounder vs Other Types of Fish
Compared to other types of fish, flounder is relatively low in calories and fat. It is also low in mercury, making it a safe choice for pregnant women and children. Some other low-calorie fish include cod, halibut, and tilapia. However, these fish may be higher in mercury and should be consumed in moderation.
The Environmental Impact of Flounder Fishing
Like many types of fishing, flounder fishing can have negative environmental impacts if not done responsibly. Overfishing can deplete flounder populations and disrupt the ecosystem, while certain fishing practices can damage marine habitats and harm other sea creatures. To minimize your environmental impact, choose sustainably sourced flounder and support responsible fishing practices.
Tips for Buying and Storing Flounder
When buying flounder, look for fresh fish that has clear, bright eyes and a mild smell. The flesh should be firm and spring back when touched. You can store fresh flounder in the refrigerator for up to two days, or freeze it for up to six months. To freeze flounder, wrap it tightly in plastic wrap or aluminum foil and store it in a freezer bag.
Flounder as a Low-Calorie Protein Source
Flounder is an excellent source of low-calorie protein, making it a great choice for people who want to lose weight or maintain a healthy diet. You can incorporate flounder into your meals in a variety of ways, such as using it in tacos, salads, or sandwiches. With its mild flavor and versatile texture, flounder is a delicious and healthy addition to any meal.
The Versatility of Flounder
Flounder is a versatile fish that can be cooked in many different ways to suit your taste preferences. It has a delicate flavor and flaky texture that pairs well with a variety of herbs, spices, and sauces. Whether you prefer baked, broiled, or grilled flounder, there are plenty of ways to incorporate this healthy and delicious fish into your diet.
Eating flounder is a great way to get the health benefits of fish without consuming a lot of calories or fat.
FAQs About 1 Oz Boneless (yield After Cooking) Baked or Broiled Flounder
1. What is the nutritional value of 1 oz boneless (yield after cooking) baked or broiled flounder?
One ounce of boneless (yield after cooking) baked or broiled flounder contains 31 calories. It also has 0.2g of fat, 6.1g of protein, and 0.1g of carbohydrates.
2. What are the health benefits of eating flounder?
Flounder is a great source of high-quality protein and omega-3 fatty acids, which can help reduce inflammation, lower the risk of chronic diseases, and promote heart health. It is also low in calories and fat, making it a great option for weight loss and maintaining a healthy diet.
3. How should I prepare flounder?
Flounder can be prepared in a variety of ways, including baking, broiling, grilling, or pan-frying. It is a mild-tasting fish that can be seasoned with herbs, spices, and citrus to enhance its flavor. It is important to avoid overcooking flounder, as it can cause the fish to become dry and tough.
4. Is flounder safe to eat for individuals with seafood allergies?
Flounder is a type of fish and individuals with seafood allergies should consult with their healthcare provider before consuming it. People with seafood allergies can develop severe allergic reactions that can be life-threatening.
5. Can flounder be a part of a healthy diet?
Yes, flounder can be a great addition to a healthy diet. It is low in calories, fat, and carbohydrates, and high in protein and omega-3 fatty acids. It is important to consume a variety of foods to ensure a balanced diet, and flounder can be a healthy and tasty part of that diet.