Know what’s on your plate
Flounder
Calories & nutrition facts
fried
Nutrition facts
Per 100 g% DV- Calories 114 kcal —
- Protein 17 g 34%
- Carbohydrate 0 g 0%
- Fat 5.2 g 7%
- Saturated fat 1 g 5%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 341 mg 15%
- Cholesterol 76.9 mg 26%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 26.4 µg 3%
- Vitamin C 0 mg 0%
- Vitamin D 0.94 µg 5%
- Vitamin E 1.7 mg 11%
- Vitamin K 3.4 µg 3%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 4.5 mg 28%
- Vitamin B6 0.25 mg 15%
- Folate (B9) 11.9 µg 3%
- Vitamin B12 0.96 µg 40%
Minerals
- Calcium 68 mg 5%
- Iron 0.35 mg 2%
- Magnesium 24 mg 6%
- Phosphorus 204 mg 16%
- Potassium 305 mg 6%
- Zinc 0.57 mg 5%
- Copper 0.06 mg 6%
- Manganese 0.05 mg 2%
- Selenium 27.1 µg 49%
- Iodine 40.2 µg 27%
Similar foods
- Flatfish flounder and sole speciesraw70 kcal / 100 g
- Flounder or solecooked92 kcal / 100 g
- Flounder filletbreaded, raw, frozen150 kcal / 100 g
- Wide-eyed floundersteamed101 kcal / 100 g
- Breaded flounderoven-baked157 kcal / 100 g
- Plaicefried194 kcal / 100 g
- Soleraw82 kcal / 100 g
- Plaice filletfloured, fried94 kcal / 100 g
- Turbotfloured, fried105 kcal / 100 g
- Lemon solebreaded, fried206 kcal / 100 g
Questions about Flounder
How do you pan-fry flounder without it falling apart?
Pat the fillets dry, season them and dust lightly with flour. Fry in a little hot butter or oil for about 2–3 minutes per side, turning once with a wide fish slice; they are ready when opaque and just flake easily.
How long should you bake flounder fillets?
Bake fillets in a lightly oiled dish at 200°C for about 10–12 minutes, depending on thickness. Add a splash of white wine or lemon juice and take them out as soon as the flesh turns opaque and flakes.
Can you cook flounder from frozen?
Yes: baking is more reliable than pan-frying frozen fillets. Put them in a single layer in a covered dish at 200°C for around 20–25 minutes, then check that the centre is steaming hot and the flesh flakes.
How should you store fresh flounder?
Keep it in the coldest part of the fridge, ideally on a plate or tray over ice, and cook it within a day of buying. Once cooked, refrigerate promptly in a covered container and eat within two days.
What goes well with flounder?
Its mild, delicate flavour works with lemon, parsley, dill or capers. Serve it with new potatoes and greens, or use it in fish pie, where the flakes hold together well in a creamy sauce.
Is flounder the same as plaice?
No. They are different flatfish, though their mild flavour makes them easy to use in similar recipes. The supplied figures list plaice at 194 kcal and 22 g protein per 100 g, compared with 114 kcal and 17 g for flounder.
Is flounder a good source of protein?
Yes. A 100 g portion provides 17 g of protein, and flounder is also a source of selenium and vitamin B12.
Does flounder contain much iodine?
It provides 40.2 µg of iodine per 100 g, which is 27% of the listed daily value. The amount can vary among fish, so flounder is not a dependable way to meet all your iodine needs.
Source: Fineli (Finland) 8013 · per 100 g · carbohydrate per EU label, fibre excluded
