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Flounder is a good source of omega-3 fatty acids, vitamin B12, phosphorus and selenium. It can be consumed by pregnant women because it does not accumulate mercury compounds. Read about the nutritional value of flounder, learn about its he alth-promoting properties and learn how to prepare it.

Flounder is characterized by a delicate buttery white meat. It can be prepared in many ways: by baking, grilling or stewing. Flounder is a valuable source of protein, vitamins and minerals.

Flounder: protein and fat content

Flounder, like pollock or cod, is a lean fish - 100 g of this fish's flesh is only 83 kcal. Flounder contains a small amount of fat and cholesterol, while it is a source of polyunsaturated fatty acids, including omega-3 fatty acids, which have a beneficial effect on the cardiovascular system. Flounder is also a source of wholesome protein (16.5 g in 100 g), but its amount is lower than in pollock (19.44 g) or halibut (19 g).

Flounder: vitamins and minerals

Among the minerals, flounder is distinguished by a high content of selenium, 100 g of meat covers more than half of the daily requirement for this ingredient necessary for the proper functioning of the immune system and supporting the body's immunity. Flounder is also a good source of phosphorus, 100 g of meat covers 29% of an adult's daily requirement for this ingredient. Phosphorus, like calcium, is involved in the mineralization and structure of bones and teeth, therefore its demand increases during the period of growth and development. In addition, phosphorus participates in energy changes in the body, maintaining the acid-base balance and in conducting nerve stimuli. In addition, flounder is a source of vitamin B12, which affects the proper functioning of the nervous system and is involved in the production of red blood cells in the bone marrow. Flounder is also worth eating due to the content of vitamin B6 and niacin - the consumption of 100 g of fish covers 20% of the daily requirement for these vitamins for an adult.

Fish - which is worth eating and avoiding

Flounder - nutritional value in 100 g of the product

Energy value83 kcal
Protein16.5 g
Fats1.8 g
Saturated fat0.3 g
Monounsaturated fat0.34 g
Polyunsaturated fat0.45 g
Including omega-30.42 g (DHA 0.16 g)
Cholesterol58 mg
Potassium332.0 mg (7% of RDA for an adult)
Phosphorus200.0 mg (29%)
Magnesium24 mg (6%)
Sodium92 mg (6%)
Calcium27 mg (3%)
Selenium33.5 µg (61%)
Niacin3.4 mg (21%)
Vitamin B60.25 mg (19%)
Vitamin B121.2 µg (50%)
Vitamin D30.8 µg (5%)
Vitamin A9.0 µg (1%)
Vitamin E0.36 mg (4%)

Source: Food and Nutrition Institute, Amendment IŻŻ 2012

Flounder: pro-he alth properties

Flounder has a low ability to accumulate mercury compounds, so it can be safely consumed by pregnant women. Flounder is also a source of omega-3 fatty acids, which play a role in the proper development of the fetal brain and cornea. They also reduce the risk of developing asthma and depression in adulthood. In turn, thanks to the high content of omega-3 fatty acids, flounder will prove useful in the prevention and treatment of circulatory diseases: atherosclerosis and hypertension. Omega-3 fatty acids normalize the level of triglycerides in the blood and have a protective effect on the heart and blood vessels. They are also anti-inflammatory, so they should be included in the diet of people with gout or degenerative joint diseases.

Worth knowing

Flounder: occurrence

Flounder lives in the waters of the B altic Sea and the North Sea, most of the time on the seabed. The B altic Sea trawl and gillnet stocks are at risk of overfishing, so the environmental organization WWF recommends that consumption of flounder from this fishing area should be limited and that bottom trawling should not be purchased in the waters of the North Sea and the B altic Sea as their numbers are declining and is threatened with extinction.

How to prepare a flounder?

You can bake the flounder, e.g. in foil, grill, steam or stew it, using both carcasses and fillets. It is better to avoid frying flounder due to the loss of valuable omega-3 fatty acids. Serve it with spinach, olives, tomatoes, Greek style fish with vegetables, in a pancake batter. Flounder carcasses will work great when grilled after rubbing them with a herbal marinade of garlic, basil and lemon juice.

Avoid fried flounder due to the loss of valuable omega-3 fatty acids and the increase in the content of saturated fatty acids. Additionally, the fish absorbs fat, which makes it high in calories. Also, avoid smoked flounder, because the smoking process produces compounds that are dangerous to the body: PAHs (polycyclic aromatic hydrocarbons), which have carcinogenic properties, methyl alcohol, acetone, formic acid and dioxins. Additionally, smoked fish contain significant amounts of sodium.

Recipe for baked flounder in a spicy lemon juice sauce


  • 100 g flounder fillet
  • 1 teaspoon of black pepper
  • pinch of colored pepper
  • 15 g olive oil
  • 1 clove of garlic
  • 2 tablespoons lemon juice
  • 1 tablespoon lemon zest

Preparation method:

Make a marinade from lemon juice, grated lemon peel, olive oil, pepper, s alt and minced garlic. Rub the flounder fillet on both sides, place it in an ovenproof dish, bake for 30 minutes at 200 degrees C. Serve with baked potatoes and green asparagus in water.

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