Flounder

Name: Flounder — a group of flat, bottom-dwelling fish with both eyes on one side of the head, including the European flounder (Platichthys flesus) and the summer flounder or fluke (Paralichthys dentatus), with delicate, mild, thin white fillets. The name is used loosely for several flatfish.

Description

Flounders live on sandy and muddy sea bottoms, and are born with eyes on both sides, with one eye migrating to the other side as they mature, and the fish lying on its blind side. They are caught in the Atlantic, Pacific and Baltic, and are a popular catch for recreational anglers.

The flesh is thin, tender, fine-textured and mild, with a delicate flavour, and cooks very quickly. It breaks easily, so is best handled gently, and is often stuffed, rolled or pan-fried. In the United States, “flounder” is sometimes used for other flatfish, so labelling can be loose.

Main nutrition value

Flounder is a lean, white fish, low in fat and calories, and a good source of high-quality protein, selenium, vitamin B12, phosphorus and iodine. It is very low in fat and calories, and generally low in mercury.

How best to be consumed

Flounder is delicate, and cooks in minutes.

1. Dust with flour and pan-fry in butter for 2 to 3 minutes per side, with lemon and parsley, or bake for 8 to 10 minutes.
2. Roll fillets around a stuffing of crab, herbs or spinach, and bake.
3. Poach gently, or steam with ginger and spring onion.
4. Handle gently, since thin fillets fall apart, and avoid overcooking.
5. Choose well-sourced fish, since some stocks are overfished.

Overconsumption could cause…

Flounder is healthy in food amounts.

1. Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
2. A lot of fat, salt and calories if battered and deep-fried, or served with rich sauces.
3. Gout flare-ups in people with gout, since fish and shellfish are moderately high in purines.
4. Overfishing and environmental concerns for some stocks, so look for MSC or ASC certification, or check a sustainable seafood guide.

GroupsWhite FishFinfishHigh proteinLow fatRich in seleniumRich in vitamin B12Rich in vitamin DFresh

Related foodsPlaiceSoleHaddockCodMonkfishPollock

Wikipedia — Flounder, used for origin, naming and history: https://en.wikipedia.org/wiki/Flounder