Fish

Flounder

Flounder is a common name for several flatfish (including Platichthys and Paralichthys species) with delicate, mild white flesh and thin fillets. Texture is softer than Dover sole; the fish shines in simple pan-fries, meunière, and light stuffings. Whole small flounder grill well; larger fish yield four fillets in the usual flatfish pattern. Atlantic and Pacific coasts supply local names and seasons—summer flounder (fluke), European flounder, and others—so buy by reputable monger and fishery advice. Cook the day you buy when possible; the fine flesh spoils faster than dense white fish. Flour lightly, brown quickly in butter or oil, and finish with lemon; heavy breading can crush the flake.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Fillet

Head

Roe

Skin

Suprême

Tail

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Gulf Flounder

Paralichthys dentatus

Summer Flounder

Yellowtail Flounder

Winter Flounder

Characteristics

Preparations

BlanchedChilledCuredDicedDriedFermentedFreshFrozenGrilledHalvedMincedPickledRoastedSaltedSlicedSmokedSteamedWhole

Provenance

ASC CertifiedDay BoatFree SwumHand FilletedHook and LineLine-CaughtMSC CertifiedOrganicPole-CaughtResponsibly SourcedSeasonalSustainable

Sources

AquacultureIndoor FarmedOutdoor FarmedWild

Traits

DelicateFlakyMildMoistPaleSweet

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 123

Amount per 100 g

Total Fat 5.08 g
Saturated Fat 0.94 g
Trans Fat 0 g
Monounsaturated Fat 2.09 g
Polyunsaturated Fat 1.98 g
Cholesterol 54 mg
Sodium 85.3 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 20 g
Water 76.1 g

Detailed nutrients

Energy 123 kcal
Water 76.1 g
Protein 20 g
- Animal Protein 19 g
Fat 5.08 g
- Saturated Fat 0.94 g
- Monounsaturated Fat 2.09 g
- Polyunsaturated Fat 1.98 g
  - Omega-3 0.79 g
  - Omega-6 0.99 g
Vitamins 48.2 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.31 mg
- Vitamin B5 — Pantothenic Acid 0.75 mg
- Vitamin B6 0.42 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.5 µg
- Vitamin B12 — Cobalamin 2.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.61 mg
- Vitamin K 0.5 µg
Minerals 418 mg
- Major Minerals 319 mg
  - Calcium 37 mg
  - Sodium 85.3 mg
  - Potassium 197 mg
- Trace Minerals 98.6 mg
  - Iron 1.2 mg
  - Zinc 0.4 mg
  - Iodine 97 µg
Salt 0.2 g
- Sodium Chloride 0.2 g
Cholesterol 54 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 2.2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.31 · vitamin-b5-pantothenic-acid: 0.75 · vitamin-b6: 0.42 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.5 · vitamin-d: 1.5 · vitamin-e: 0.61 · vitamin-k: 0.5 ·

Minerals

Sodium: 85.25 · Potassium: 197 · Calcium: 37 · Iron: 1.2 · Zinc: 0.4 · Iodine: 97 ·

Fish flesh is lean to oily depending on species; marine omega-3s rise in fatty fish.

In the kitchen

Culinary partners and combinations that usually underperform with Flounder.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

10000 BCE

Coastal and river fishing for flounder and related species supplied essential protein long before agriculture spread globally.

1000 BCE

Salting, drying, smoking, and fermenting extended the shelf life of flounder and enabled long-distance trade.

1800

Ice preservation and railway transport brought fresh flounder to inland cities beyond fishing ports.

1950

Industrial freezing, aquaculture, and global logistics made flounder widely available in international markets.