Know what’s on your plate
Flatfish
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 70 kcal —
- Protein 12 g 25%
- Carbohydrate 0 g 0%
- Fat 1.9 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 296 mg 13%
- Cholesterol 45 mg 15%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 1.2 µg 6%
- Vitamin E 0.63 mg 4%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 1 mg 7%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 5 µg 1%
- Vitamin B12 1.1 µg 47%
- Choline 65 mg 12%
Minerals
- Calcium 21 mg 2%
- Iron 0.18 mg 1%
- Magnesium 18 mg 4%
- Phosphorus 252 mg 20%
- Potassium 160 mg 3%
- Zinc 0.32 mg 3%
- Copper 0.02 mg 2%
- Manganese 0.01 mg 1%
- Selenium 26.6 µg 48%
Similar foods
- Flatfish flounder and sole speciesraw70 kcal / 100 g
- Flounder or soleraw67 kcal / 100 g
- Flounderraw86 kcal / 100 g
- Plaiceraw85 kcal / 100 g
- Halibutatlantic and pacific, raw91 kcal / 100 g
- European plaiceraw89 kcal / 100 g
- European turbotraw95 kcal / 100 g
- Dabraw75 kcal / 100 g
- Tilefishraw96 kcal / 100 g
- Wide-eyed flounderraw82 kcal / 100 g
Questions about Flatfish
How do you pan-fry flatfish without it falling apart?
Pat the fillets dry, season and dust them lightly with flour. Fry in a hot, buttered pan for about 2–3 minutes per side, turning once with a thin spatula; thin fillets need less time.
How can you tell when flatfish is cooked?
The flesh should turn opaque and separate easily into flakes when tested at its thickest point. For a whole flatfish, check close to the backbone; avoid prolonged cooking, which quickly dries out the thin edges.
Can you cook flatfish from frozen?
For the best texture, thaw it overnight in the fridge and pat it dry before cooking. If cooking from frozen, use a covered oven dish at 200 °C and allow roughly 20–25 minutes, checking that the centre is opaque and flakes easily.
How should you store fresh flatfish?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. To keep it longer, wrap it tightly and freeze it; thaw it in the fridge rather than on the worktop.
What flavours go well with flatfish?
Its mild, delicate taste works well with lemon, parsley, capers and browned butter. Serve it with boiled new potatoes, peas or steamed greens; avoid heavy sauces that can swamp the fish.
Is flatfish the same as sole or plaice?
Flatfish is a broad group of fish that includes sole, plaice, flounder, dab and turbot, rather than one species. Their flavours and textures differ, but most have thin fillets that cook quickly.
What is the difference between flatfish and round fish?
Flatfish have both eyes on one side of a flattened body and usually rest on the seabed; round fish have an eye on each side. The group includes familiar fish such as sole, plaice and flounder.
Is flatfish a good source of protein and selenium?
A 100 g portion provides 12 g of protein and is a source of selenium. The flesh is naturally low in fat, but the amount in a finished dish can rise with butter, oil or batter.
Source: Canadian Nutrient File 3216 · per 100 g · carbohydrate per EU label, fibre excluded
