If you're looking for a delicious and healthy fish to add to your diet, look no further than flounder. One ounce of cooked flounder with bone removed yields approximately 25 calories, making it a low-calorie option that is packed with protein and nutrients.

Flounder is a type of flatfish that is typically baked, grilled, or sautéed. It has a delicate flavor and a tender, flaky texture that makes it a versatile ingredient in a range of recipes.

In this article, we'll explore the nutritional benefits of flounder, as well as some tasty recipes and cooking tips to help you incorporate it into your diet.

What is Flounder and how is it cooked?

Flounder is a type of flatfish that is found in oceans around the world. It is typically caught using nets or trawls, and can be found fresh or frozen at most grocery stores. To cook flounder, there are several methods you can use, including baking, grilling, or sautéing. When preparing flounder, it's important to remove the bones before cooking, as they can be a choking hazard.

How many calories are in one ounce of cooked Flounder?

One ounce of cooked flounder with bone removed yields approximately 25 calories. This makes it a low-calorie option that is ideal for people on a diet or trying to maintain a healthy weight. However, it's important to note that the number of calories in flounder can vary depending on how it is cooked and seasoned. Adding oil or butter to your flounder, for example, can significantly increase the calorie count.

What is the nutritional value of Flounder?

In addition to its low calorie count, flounder is also a great source of protein, omega-3 fatty acids, and essential vitamins and minerals. One ounce of cooked flounder with bone removed contains approximately 4 grams of protein, 0.4 grams of fat, and a range of vitamins and minerals, including vitamin B12, niacin, and selenium. Omega-3 fatty acids are a type of healthy fat that play an important role in brain function and heart health. Flounder is a particularly good source of omega-3s, making it a great addition to any diet.

Is Flounder a healthy source of protein?

Yes, flounder is a healthy source of protein, containing approximately 4 grams of protein per ounce of cooked fish with bone removed. Protein is an essential nutrient that is important for building and repairing tissues in the body, as well as aiding in the production of hormones and enzymes. Incorporating protein-rich foods like flounder into your diet can help you maintain a healthy weight, build muscle mass, and promote overall health and wellbeing.

How does Flounder compare to other fish in terms of calories?

When it comes to calorie count, flounder is one of the lowest-calorie fish options available. Other low-calorie fish include cod, haddock, and tilapia. However, it's important to note that calorie counts can vary widely depending on how the fish is cooked and seasoned, so it's important to take that into account when making dietary decisions.

What are some recipes that use Flounder?

There are a variety of tasty recipes that incorporate flounder in creative ways. One simple recipe is to bake flounder fillets with lemon, garlic, and butter for a light and flavorful entree. You can also sauté flounder with onions, mushrooms, and bell peppers for a hearty and filling meal. For a more adventurous dish, try making flounder tacos with a spicy slaw and avocado salsa. Or, if you're feeling nostalgic, you can make classic fish and chips with battered and fried flounder fillets.

Can Flounder be cooked in different ways?

Yes, flounder can be cooked in a variety of ways. In addition to baking and sautéing, you can also grill, broil, or fry flounder depending on your preference. When cooking flounder, it's important to keep an eye on the fish to ensure that it doesn't become overcooked or dry. Flounder is a delicate fish that cooks quickly, so be sure to follow cooking instructions closely for best results.

Is Flounder suitable for people on a low-calorie diet?

Yes, flounder is a great choice for people on a low-calorie diet. With only 25 calories per ounce of cooked fish with bone removed, flounder is a filling and satisfying option that won't leave you feeling hungry or deprived. However, it's important to note that the calorie count can vary depending on how the fish is cooked and seasoned. To keep your meal as low-calorie as possible, try baking or grilling your flounder with a simple seasoning of herbs and spices.

What are some tips for cooking Flounder?

When cooking flounder, it's important to remove the bones before cooking to prevent a choking hazard. Additionally, be sure to keep an eye on the fish to prevent it from overcooking and becoming dry. To enhance the flavor of your flounder, try seasoning it with lemon, garlic, butter, or herbs like thyme or rosemary. You can also add vegetables like onions, bell peppers, and mushrooms to create a flavorful and filling meal.

What are some common portion sizes for Flounder?

A typical portion size for flounder is around 3-4 ounces per serving. This equates to approximately 75-100 calories for cooked fish with bone removed. However, portion sizes can vary depending on individual dietary needs and preferences. If you're looking to maintain a low-calorie diet, consider sticking to smaller portion sizes and incorporating plenty of vegetables and other healthy foods into your meals.