Flounder

What Is Flounder?

Flounder is a flat, oval-bodied fish that lives on the sea floor; it belongs to the flatfish group, along with turbot and sole. Both of its eyes are on one side of its body, and its upper side is dark while its underside is light, helping it blend in with the sea floor.

Its flesh is white, tender, low in fat, and relatively light, with a mild flavor. Because it cooks easily and yields fillets with few bones, it is a popular, affordable table fish for home cooking. It is common in coastal and estuary waters.

Flounder Nutrition

As a lean, white-fleshed fish, flounder is high in protein and low in fat; it provides about 90 kcal of energy and some omega-3 per 100 grams. Values vary with the fish’s size and season and are approximate.

How Should Flounder Be Consumed?

With its lean, protein-rich flesh, flounder can be part of a balanced diet; it can be cooked in a pan, in the oven, or steamed. As with all fish, it should be cooked thoroughly.

This information is general; flounder is a food, not a medical treatment.

How to Choose Flounder

Fresh flounder has firm, glossy flesh, clear eyes, and a fresh, clean sea smell. Avoid fish with soft flesh, a sharp ammonia-like odor, or dull color; larger fish yield meatier fillets.

• Flesh should be firm and glossy
• Eyes should be clear
• It should have a fresh, clean sea smell

How to Store Flounder

Clean fresh flounder, keep it on ice in the coldest part of the refrigerator, and eat it within 1 to 2 days. If it will not be eaten right away, clean it, portion it, and freeze it to preserve freshness.

How to Use Flounder in the Kitchen

Flounder is used most often pan-fried after being coated in flour, baked, or steamed. Its tender flesh cooks quickly; prepare it with olive oil, lemon, and simple seasonings. Because its fillets have few bones, it is also popular at tables with children.

Are Flounder and Sole the Same?

Both are flatfish and look similar; however, sole is longer and more oval and is generally more highly valued. Flounder is somewhat rounder and more affordable; they are cooked in similar ways.

Frequently Asked Questions

When is flounder most flavorful?

It is fuller and more flavorful mainly in fall and winter; it tastes best when eaten fresh and in season.

Does flounder have many bones?

It has relatively few bones, and its fillets are easy to remove; however, as with any fish, eat it carefully.

How do you cook flounder?

It is most often coated in flour and pan-fried; it is also good baked or steamed. Because its flesh is tender and cooks quickly, take care not to overcook it.