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Looking to add a splash of seafood sophistication to your dinner table? Flounder’s delicate texture and mild flavor make it the perfect canvas for creating healthy masterpieces that’ll impress even the pickiest eaters. This versatile fish isn’t just a treat for your taste buds – it’s packed with lean protein and essential nutrients.
From zesty lemon-herb baked fillets to crispy pan-seared delights there’s no shortage of ways to transform this flatfish into a nutritious feast. Whether you’re a seasoned chef or just dipping your toes into seafood cooking these healthy flounder recipes will help you scale up your kitchen game without adding inches to your waistline.
Flounder offers a lean protein alternative with minimal calories, making it an excellent choice for health-conscious diners. Its mild flavor profile combines with impressive nutritional content to create a versatile foundation for healthy meals.
A 3-ounce serving of flounder contains essential nutrients that support overall health:
Nutrient | Amount per 3oz serving |
---|---|
Calories | 73 |
Protein | 15g |
Fat | 1g |
Omega-3 | 0.4g |
Vitamin B12 | 1.3mcg |
Selenium | 20mcg |
Flounder provides complete protein with all essential amino acids. The fish delivers significant amounts of vitamin B12 supporting nerve function brain health. Its selenium content acts as an antioxidant protecting cells from damage while strengthening immunity.
Fresh flounder displays specific characteristics indicating optimal quality:
Store fresh flounder at 32°F wrapped in moisture proof paper. The fish maintains peak freshness for 2 days when properly refrigerated. Check for certification labels indicating sustainable sourcing practices for environmental benefits.
Baked flounder recipes preserve the delicate texture of this lean fish while maximizing its nutritional benefits. The oven’s consistent temperature creates perfectly cooked fillets that remain moist and flavorful.
This classic preparation combines fresh herbs with citrus to enhance flounder’s natural taste. A mixture of fresh parsley, thyme, dill and minced garlic creates an aromatic crust on top of the fish. The fillets bake at 400°F for 12 minutes until they flake easily with a fork. A drizzle of lemon juice and extra virgin olive oil adds brightness while keeping the dish light at just 120 calories per serving.
Ingredient | Amount | Calories |
---|---|---|
Flounder fillet | 6 oz | 146 |
Olive oil | 1 tbsp | 120 |
Fresh herbs | 2 tbsp | 5 |
Lemon juice | 1 tbsp | 4 |
Mediterranean flavors transform flounder into a vibrant dish packed with olives, tomatoes and capers. Cherry tomatoes and white wine create a flavorful base in the baking dish. The flounder fillets rest on a bed of spinach leaves and cook at 375°F for 15 minutes. Crumbled feta cheese melts slightly over the top during the final minutes of baking.
Ingredient | Amount | Calories |
---|---|---|
Flounder fillet | 6 oz | 146 |
Cherry tomatoes | 1 cup | 27 |
Feta cheese | 1 oz | 74 |
Kalamata olives | 2 tbsp | 25 |
Pan-seared flounder creates a golden-brown crust while maintaining a tender interior. This cooking method enhances the fish’s natural flavors in under 10 minutes.
Almond-crusted flounder combines heart-healthy nuts with delicate fish for a protein-rich meal. Ground almonds mixed with paprika, garlic powder, and black pepper create a crispy coating that adheres to the fish with a beaten egg wash. A 4-ounce serving contains 220 calories, 24 grams of protein and 6 grams of healthy fats. The coating seals in moisture during cooking, producing tender flesh beneath the nutty exterior. Searing each side for 3 minutes in a non-stick pan with olive oil achieves the perfect golden crust.
Light butter and herb flounder transforms simple ingredients into an elegant dish. Fresh parsley, thyme and chives complement the fish’s mild taste while keeping the calorie count at 140 per serving. A mixture of 2 tablespoons light butter, minced garlic and lemon zest creates a flavorful sauce that coats the fish. Pan-searing the flounder for 2-3 minutes on each side in a hot skillet locks in moisture. The herbs release their aromatics when they hit the warm butter, infusing the fish with bright flavors.
Nutritional Info (Per Serving) | Almond-Crusted | Light Butter & Herb |
---|---|---|
Calories | 220 | 140 |
Protein (g) | 24 | 22 |
Total Fat (g) | 6 | 4 |
Cooking Time (minutes) | 6 | 5 |
Grilled flounder offers a light smoky flavor while maintaining the fish’s delicate texture. Proper grilling techniques preserve the fish’s nutritional benefits while creating appealing char marks.
A citrus marinade enhances grilled flounder’s natural sweetness through bright flavors. Fresh lemon juice combines with orange zest to create a zesty coating that prevents the fish from sticking to the grill. Marinating the flounder for 15 minutes in a mixture of citrus juices, olive oil, garlic allows the flavors to penetrate without breaking down the tender flesh.
Ingredient | Amount | Calories |
---|---|---|
Flounder fillet | 6 oz | 146 |
Lemon juice | 2 tbsp | 8 |
Orange zest | 1 tsp | 2 |
Olive oil | 1 tbsp | 120 |
Minced garlic | 1 tsp | 4 |
Cooking the marinated flounder on a preheated grill at 400°F takes 3-4 minutes per side. The fish reaches optimal doneness when it flakes easily with a fork. Brushing the grill grates with oil before cooking prevents sticking. Garnishing with fresh citrus slices adds visual appeal to this 280-calorie entrée.
A light vegetable medley pairs perfectly with flounder’s delicate flavor profile. Steamed asparagus spears tossed in olive oil complement the fish’s lean protein content while adding essential fiber.
Quinoa pilaf offers a protein-rich alternative to traditional rice sides. This ancient grain contains 8 grams of protein per cup while providing a nutty flavor that enhances the flounder’s mild taste.
Here are five classic side dish pairings for flounder:
Fresh green beans almondine create a French-inspired accompaniment. Blanching the beans for 3 minutes maintains their crisp texture while preserving vital nutrients.
Side Dish | Prep Time | Calories | Key Nutrients |
---|---|---|---|
Quinoa Pilaf | 20 min | 222 | Protein, Fiber |
Asparagus | 10 min | 27 | Folate, Vitamin K |
Green Beans | 15 min | 35 | Vitamin C, Iron |
Brussels Sprouts | 25 min | 125 | Vitamin C, Fiber |
Sweet Potato | 30 min | 120 | Vitamin A, Potassium |
Mediterranean inspired sides enhance flounder’s versatility. Grilled eggplant slices drizzled with tahini sauce add depth without overwhelming the fish’s subtle flavors.
Flounder stands out as a versatile and nutritious seafood choice that’s perfect for health-conscious home cooks. Its delicate texture and mild flavor make it an ideal canvas for various cooking methods from baking to grilling. Whether someone’s craving a light lemon-herb preparation or a more robust Mediterranean-style dish they’ll find that flounder delivers both taste and nutrition.
These healthy flounder recipes prove that eating well doesn’t mean sacrificing flavor. With the right preparation techniques and complementary ingredients anyone can create restaurant-quality dishes that support their wellness goals while delighting their taste buds.