1 Serving Flounder - Fried contains 220 calories. Flounder is a type of fish that can be prepared in many ways. In this article, we'll look at how to cook fried flounder and explore its nutritional benefits.

Fried flounder is a tasty way to enjoy this flavorful fish. It's a good source of protein, omega-3 fatty acids, and essential vitamins and minerals. One serving provides 20 grams of protein and is low in carbohydrates and fat.

In this article, we'll cover everything you need to know about fried flounder, including how to prepare it, its nutritional benefits, and potential risks.

What is Fried Flounder?

Flounder is a flatfish that is found in many oceans and is caught mainly for food. Fried flounder is a popular way to prepare this fish, as it adds a crispy texture and savory flavor to the mild, flaky meat. To make fried flounder, the fillets are dipped in an egg mixture and then coated in a seasoned mixture of flour and breadcrumbs. They are then fried in oil until golden brown and crispy. Fried flounder can be served as a main dish or as a side to other seafood or vegetable dishes. It pairs well with tartar sauce, lemon wedges, or a spicy remoulade sauce.

How is it cooked?

Begin by seasoning the fillets with salt and pepper. In a shallow dish, whisk together the eggs and seasonings of your choice, such as paprika or garlic powder. In another shallow dish, mix together the flour and breadcrumbs. Dip each fillet in the egg mixture, then coat with the flour mixture, pressing the coating onto the fillet to ensure it sticks. Heat oil in a large skillet over medium-high heat. Fry the fillets for 2-3 minutes on each side or until golden brown and crispy. Once cooked, use a slotted spatula to remove the fillets from the skillet and place on a paper towel to absorb any excess oil. Serve hot with your preferred dipping sauce or side dish.

Nutritional Information

One serving (4 oz or 113 g) of fried flounder contains approximately 220 calories, 20 grams of protein, and 10 grams of fat. It also contains 30% of the daily recommended amount of vitamin D and 10% of the daily recommended amount of vitamin B12. Flounder is a good source of omega-3 fatty acids, which are important for heart health and brain function. It also contains selenium, which supports immune function, and phosphorus, which is essential for bone health.

Calorie Breakdown

One serving (4 oz or 113 g) of fried flounder contains approximately 220 calories. Of these calories, 80% come from protein, 18% come from fat, and 2% come from carbohydrates. Fried flounder is a low-calorie, high-protein food that can help promote feelings of fullness and satisfaction, making it a good choice for weight loss or weight management.

Vitamins and Minerals

One serving (4 oz or 113 g) of fried flounder contains approximately 30% of the daily recommended amount of vitamin D, which is important for bone health and immune function. It also contains 10% of the daily recommended amount of vitamin B12, which is essential for the nervous system and the formation of red blood cells. Other vitamins and minerals found in flounder include selenium, phosphorus, and magnesium. Including flounder in your diet can help ensure you receive these essential nutrients.

Health Benefits

Flounder is a good source of omega-3 fatty acids, which are important for heart health and brain function. These fatty acids can help reduce inflammation, lower blood pressure, and support healthy cholesterol levels. Flounder is also rich in selenium, which supports immune function, and phosphorus, which is essential for bone health. Vitamin D, found in flounder, is also important for bone health and immune function. Including fried flounder in a balanced diet can help support overall health and wellness.

Risks and Side Effects

Flounder is a type of fish that may contain varying levels of mercury depending on where it was caught. High levels of mercury can be harmful to the nervous system and should be avoided. It's recommended that people limit their consumption of flounder and other high-mercury fish to one or two servings per week. Children, pregnant women, and nursing mothers should be especially cautious. Fried flounder is also high in calories and fat and should be enjoyed in moderation as part of a balanced diet.

Serving Suggestions

Fried flounder can be served as a main dish with mashed potatoes and steamed vegetables, or as a sandwich with lettuce and tomato. It pairs well with tartar sauce, lemon wedges, or a spicy remoulade sauce. For a healthier alternative, try baking or grilling the flounder instead of frying. This will reduce the amount of fat and calories while still providing the same great taste.

Variations

Try adding different herbs and spices to the flour mixture for a unique flavor. Lemon pepper, dill, and garlic are all great options. You can also experiment with different coatings, such as cornmeal, panko breadcrumbs, or crushed crackers.

Where to Buy?

When buying flounder, look for fillets that are firm and smell fresh. Fresh flounder should be stored in the refrigerator and used within 1-2 days. Frozen flounder is also a good option and can be stored in the freezer for up to six months. Thaw frozen flounder in the refrigerator overnight before cooking.