Know what’s on your plate
Flounder
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 86 kcal —
- Protein 18 g 36%
- Carbohydrate 0 g 0%
- Fat 1.6 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 65 mg 3%
- Cholesterol 46 mg 15%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 9 µg 1%
- Vitamin C 1 mg 1%
- Vitamin D 0.8 µg 4%
- Vitamin E 1 mg 7%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.22 mg 18%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 0.68 mg 14%
- Vitamin B6 0.25 mg 15%
- Biotin (B7) 1.2 µg 4%
- Folate (B9) 15 µg 4%
- Vitamin B12 3 µg 125%
- Choline 65 mg 12%
Minerals
- Calcium 35 mg 3%
- Iron 0.3 mg 2%
- Magnesium 27 mg 6%
- Phosphorus 182 mg 15%
- Potassium 394 mg 8%
- Zinc 0.78 mg 7%
- Copper 0.04 mg 4%
- Manganese 0.04 mg 2%
- Selenium 20.4 µg 37%
- Iodine 15.7 µg 10%
Similar foods
- Flatfish flounder and sole speciesraw70 kcal / 100 g
- Flounder or soleraw67 kcal / 100 g
- Wide-eyed flounderraw82 kcal / 100 g
- Flounder filletbreaded, raw, frozen150 kcal / 100 g
- Flatfishraw70 kcal / 100 g
- Plaiceflesh only, raw76 kcal / 100 g
- Halibutatlantic and pacific, raw91 kcal / 100 g
- Lemon soleflesh only, raw73 kcal / 100 g
- Dover soleraw89 kcal / 100 g
- European plaiceraw89 kcal / 100 g
Questions about Flounder
How do you cook flounder fillets without them falling apart?
Pat the fillets dry, season them, then cook in a lightly oiled non-stick pan over medium heat for about 2–3 minutes per side, depending on thickness. Turn them once, gently, with a wide fish slice; the flesh should turn opaque and flake easily.
How long should you bake flounder?
Bake flounder fillets at 200 °C for about 10–12 minutes, depending on their thickness. They are ready when the centre is opaque and flakes easily; avoid leaving them in the oven, as lean fillets dry out quickly.
How should you store fresh flounder?
Keep fresh flounder covered in the coldest part of the fridge and cook it within a day or two of buying it. For longer storage, wrap it tightly and freeze it; thaw it in the fridge before cooking.
What goes well with flounder?
Flounder’s mild flavour works well with lemon, parsley, capers and a little butter. Serve it with boiled new potatoes and greens, or use it in fish pie or a simple fish stew.
Can you use flounder instead of sole?
Yes. Flounder and sole have similarly mild flavours and delicate flesh, so flounder works well in recipes for sole; handle it gently because thin fillets can break more easily.
How much protein is in flounder?
A 100 g portion of flounder provides 18 g of protein. A palm-sized cooked fillet is a practical serving, though its weight depends on its size.
Is flounder a good source of vitamin B12?
Yes. Flounder is high in vitamin B12, providing 3 µg per 100 g.
Source: Frida (Denmark) 584 · per 100 g · carbohydrate per EU label, fibre excluded
