Flounder

What Is Flounder?

Flounder is a flat, oval-bodied fish living 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 to adapt to the bottom, its upper side is dark-colored while its underside is light-colored.

Its flesh is white, soft, low-fat, and relatively light; its taste is plain. Being easy to cook and yielding fillets with few bones makes it a favorite, affordable table fish in home cooking. It's common in coastal and estuary waters.

Nutritional Values of Flounder

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

How Should Flounder Be Consumed?

With its lean and protein-rich structure, flounder can be part of a balanced diet; it can be cooked by pan-frying, baking, and steaming. Like all fish, it should be thoroughly cooked before eating.

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

How Is Flounder Selected?

Fresh flounder has firm and shiny flesh, clear eyes, and a fresh-sea smell. Fish with loosened flesh, a sharp-ammonia smell, or a dulled color are not preferred; larger sizes give meatier fillets.

• Flesh should be firm and shiny
• Eyes should be clear
• Smell should be fresh-sea

How Is Flounder Stored?

Fresh flounder, cleaned, is stored in the coldest part of the refrigerator, on ice, to be consumed quickly. If it won't be eaten right away, cleaning and freezing it in portions preserves its freshness.

Using Flounder in the Kitchen

Flounder is used most often pan-fried (coated in flour), baked, and steamed. Its soft flesh cooks quickly and is prepared in a short time; it goes well with olive oil, lemon, and plain spices. Its fillet has few bones, so it's also preferred for family meals with children.

Are Flounder and Sole the Same?

Both are flatfish and resemble each other; however sole is longer-oval and generally more prized. Flounder is rounder and more affordable; they are cooked in a similar way in the kitchen.

Frequently Asked Questions

When is flounder at its best?

It is mostly plumper and tastier in autumn and winter; it gives its best taste when fresh and in season.

Is flounder very bony?

It's relatively low in bones and its fillet comes off easily; still, as with any fish, careful eating is recommended.

How is flounder cooked?

It's most often coated in flour and pan-fried; it's also good baked and steamed. Since its soft flesh cooks quickly, care is taken not to overcook it.