Flounder/Plaice

Also known as:

The flounder family is made up of many species of fish. In the United States, East Coast varieties include gray sole (also called witch flounder), winter flounder (also called blackback), American plaice (also called dab or sand dab), yellowtail flounder (also called dab or rusty flounder), summer flounder (also called fluke), and southern flounder. West Coast varieties include petrale sole, sand sole, English sole, Rex sole, Pacific sand dab, Dover sole (not to be confused with the English fish of the same name), and California flounder. True Dover sole comes from England, and sand sole from France.

Description:

Waters: Atlantic and Pacific coasts.

Flounder can refer to any member of a species of thin, flat fish that swim on one side both eyes are located on the side that faces up. Size and color vary depending on the species the downward-facing side of the fish is always pale and nearly colorless.

In general, flounder have lean white or off-white flesh that's fine-textured and mild in flavor. The skin is edible, and usually quite tasty.

Best Cooking:

Whole flounder can be broiled or grilled (you'll need to use a grill basket) the scales are small and can be scraped off. You can do almost anything with flounder fillets, which are particularly good seasoned, flour-dredged, and pan-fried. Fillets should be cooked briefly (less than 5 minutes) - be sure not to overcook them, or they'll dry out and fall apart. Once the fillet turns opaque white, it's done.

Buying Tips:

Whole flounder should have red, alive-looking gills and bright, unmarred skin. Flounder fillets and steaks should glisten and be free of browning and signs of drying. Make sure to smell for freshness.

Nutrition Value:

Flounder, 1 fillet (4.5 oz.) (127.35g) (cooked, dry heat)
Calories: 148
Protein: 30.7g
Carbohydrate: 0.0g
Total Fat: 1.9g
Fiber: 0.0g
Excellent source* of: Selenium (74mcg), and Vitamin B12 (3.2mcg)
Good source* of: Potassium (437mg), and Vitamin B6 (0.30mg)

When cooked (dry heat), flounder provides 0.517 grams of omega-3 fatty acids, derived from EPA (0.243g), DHA (0.258g), and ALA (0.016g) per 100 grams of flounder.

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
**EPA - Eicosapentaenoic Acid
***DHA - Docosahexaenoic Acid
****ALA - Alpha Lipoic Acid

Substitutes for Flounder/Plaice:

The members of the flounder family are pretty much interchangeable cod, haddock, and whiting are additional options.

Flounder/Plaice recipes


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