Flounder, often overlooked in the world of seafood, is a flatfish offering a wealth of health benefits and culinary versatility. This article explores the nutritional profile of flounder, its sustainability, and how it can be incorporated into a balanced diet, including its potential role in weight management.
What is Flounder?
Many types of fish fall under the name "flounder." All of them are flat fish that live at the bottom of shallow seas. They're bottom-dwelling and lie on one side rather than the belly. Flounder feed on crustaceans, sea worms, and other small animals. Like other flat fish, both their eyes are on the right side of their body. Adult flounder prefer living and feeding on the bottom of deep sandy or muddy-bottomed waters. American plaice, halibut, and windowpane flounder are some of the species.
Nutritional Profile of Flounder
Flounder is a low-fat, low-calorie protein source. A 100-gram portion of raw flounder provides:
- Protein: 12 grams of complete protein
- Fat: A total fat content of 2 grams
- Saturated fatty acids: 0.4 grams
- Cholesterol: 48 milligrams
- Carbohydrates and sugar: None
- Selenium: 32.7 milligrams
- Sodium: 81 milligrams
Flounder provides no dietary fiber. It is, however, a good source of iodine, providing 14.3 micrograms per 100 grams. Flounder also provides vitamin B12, vitamin D, selenium, and omega-3 fatty acids. Flounder is also a good source of vitamins and minerals that are vital for optimal health. It contains vitamins B12 and B6, which are essential for energy metabolism and neurological function.
Health Benefits of Flounder
Flounder has many health benefits and should frequently appear on your dinner table.
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Protein Source
Protein is an important component of your diet. Protein foods are one of the six major food groups essential for good nutrition and health. Protein foods consist of meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products. Not all protein foods are the same. They vary in the amount of protein as well as fat and carbohydrate content. Eating fish like flounder with adequate protein but low amounts of total fat (2 grams per 100 grams) and saturated fats (0.4 grams per 100 grams) is healthy.
Heart Health
Heart disease is a leading cause of death among adults. Eating large amounts of fats, especially saturated fats, is linked to heart disease. Red meat usually has significant amounts of fat and saturated fats, even if you get lean cuts. Replacing meat with flounder (or similar seafood) once or twice a week will benefit your health. Fish, especially oily fish, are rich in omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are good for heart health.
Benefits for Children and Pregnant Women
Flounder are rich in nutrients essential for childhood brain growth and development. Children and pregnant and breastfeeding women should include it in their diet to get these nutrients:
- Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
- Iodine
- Choline
- Iron
Choline also helps in the growth and development of a baby's spinal cord. Flounder provide iron and zinc, needed for a child's maturing immune system. Flounder also provide children with other vital nutrients like protein, vitamin B12, vitamin D, and selenium.
Flounder and Weight Loss
Flounder can be a valuable addition to a weight loss plan due to its nutritional properties.
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Low in Calories and Fat
Flounder is a low-calorie and low-fat protein source. This makes it an excellent choice for those looking to reduce their calorie intake without sacrificing essential nutrients.
High in Protein
The high protein content of flounder can promote satiety, helping you feel fuller for longer and potentially reducing overall calorie consumption. Protein also plays a crucial role in maintaining lean muscle mass during weight loss.
Omega-3 Fatty Acids
Omega-3 fatty acids, abundant in flounder, have been linked to various health benefits, including potential support for weight management. Some studies suggest that omega-3s may influence metabolism and fat storage.
Potential Risks and Considerations
Eating some sea creatures can be hazardous for humans. Though flounder are not poisonous or venomous, they can carry dangers. They can be parasite-infested and can absorb chemicals and pollutants from the water in which they live. The pollutant considered most dangerous is mercury. Methylmercury is an industrial pollutant often found in seawater and absorbed by fish. Eating such fish is harmful to health. It is especially dangerous for pregnant women, breastfeeding women, and children.
Mercury Levels
Flounder have very low amounts of mercury and appear to be safe in this regard. Flounder is included in the list of best choices among seafood. Pregnant and breastfeeding women and children should eat two or three servings a week of flounder a week to get its nutritional benefits.
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Source and Sustainability
Some flounder are harvested by aquaculture and may contain drugs. It's important to be aware of the source of your flounder and choose sustainable options whenever possible. American plaice and winter flounder are sustainable. Windowpane flounder is overfished but is no longer sought by fishermen. Witch flounder and yellowtail flounder are overfished, and overfishing is continuing.
Yellowtail Flounder Stocks:
Yellowtail flounder live along the Atlantic coast of North America from Newfoundland to the Chesapeake Bay. There are three stocks in U.S waters: the Gulf of Maine/Cape Cod, Georges Bank, and Southern New England/Mid-Atlantic stocks, all of which NOAA Fisheries is working to rebuild.
- The Cape Cod/Gulf of Maine stock is not overfished.
- The Cape Cod/Gulf of Maine and Southern New England/Mid-Atlantic stocks are not subject to overfishing.
According to the most recent stock assessments:
- The Southern New England/Mid-Atlantic stock is overfished, but not subject to overfishing (2022 stock assessment). Summary stock assessment information can be found on Stock SMART.
- The Cape Cod/Gulf of Maine stock is not overfished, not subject to overfishing, and has rebuilt to the target population level (2022 stock assessment). Summary stock assessment information can be found on Stock SMART.
- The Georges Bank stock is overfished, but the overfishing status is unknown (2013 stock assessment).
Management of Yellowtail Flounder:
NOAA Fisheries and the New England Fishery Management Council manage Gulf of Maine and Southern New England/Mid-Atlantic yellowtail flounder; NOAA Fisheries and the New England Fishery Management Council collaborate with Canada to jointly manage Georges Bank yellowtail flounder, because the stock spans the international boundary.
Yellowtail flounder, along with other groundfish in New England waters, are managed under the Northeast Multispecies Fishery Management Plan, which includes:
- Permitting requirements for commercial vessels
- Separate management measures for recreational vessels
- Time/Area Closures to protect spawning fish and habitat
- Minimum fish sizes to prevent harvest of juvenile fish
- Annual catch limits, based on best available science
- An optional sector (catch share) program can be used for yellowtail flounder and other groundfish species. The sector program allows fishermen to form harvesting cooperatives and work together to decide when, where, and how they harvest fish.
A rebuilding plan for the Gulf of Maine/Cape Cod stock was put in place in 2004 and the stock rebuilt in 2022. A rebuilding plan to rebuild the Southern New England/Mid-Atlantic stock to the target population level is in place with a target date of 2029.
Commercial and Recreational Fishing:
In 2023, commercial landings of yellowtail flounder totaled 626,000 million pounds, and were valued at $439,000, according to the NOAA Fisheries commercial fishing landings database. Yellowtail flounder are commonly harvested using trawl nets and, to a lesser extent, gillnets. Yellowtail flounder are not commonly encountered by the recreational fishery.
Culinary Uses of Flounder
Flounderâs mild flavor and delicate texture make it a versatile ingredient that can be incorporated into a wide range of dishes. Whether baked, grilled, sautéed, or fried, flounder adapts well to various cooking methods and pairs beautifully with a variety of herbs, spices, and sauces. Flounder need simple cooking. Avoid flat fish during the spawning season (spring) because the meat is watery and thin. The best time to eat flounder is from September to May. Fish spoils very quickly after removing from the refrigerator. When shopping, pick up flounder last of all. It's best to go home directly and put it in your refrigerator immediately.
Some cooking suggestions:
- Remove the fins and head, and then grill or bake whole. Add citrus, herbs, or butter as you like.
- Large flounder can be filleted or pan fried.
- Fried flounder: Dredge a whole flounder in well-seasoned flour and pan-fry with olive oil and butter. Serve with lemon wedges, parsley, and sea salt.
- Flounder Stuffed with Jumbo Lump Crabmeat.