USA · Easy
Pan-Seared Flounder
A simple and delicious pan-seared flounder recipe.
Prep m · Cook m · Serves 4
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fish · Paralichthyidae
Flounder
Paralichthys
Flounder is a flatfish characterized by its asymmetrical body and both eyes on one side. It is known for its mild taste and is often used in a variety of culinary dishes, making it a popular choice in many cuisines.
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ProductFlounder
FoodPulse IDFP705412259105
Short URLhttps://splink.pro/mNkGqQ
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Basic Information
Common nameFlounder
Scientific nameParalichthys
Categoryfish
Food familyParalichthyidae
Alternate Names
esLenguado
frSole
Health Benefits
Major benefits
- Rich in long-chain omega-3 fatty acids (EPA and DHA) that support heart and brain health.
- High-quality complete protein plus vitamin D, iodine and selenium.
- Two servings of fatty fish per week is linked to reduced cardiovascular risk.
EvidenceConsensus among USDA, NIH and WHO reviews is that flounder contributes positively to a balanced eating pattern when consumed in appropriate portions.
Nutrition (per 100 g)
calories91
water g81
protein g20
carbs g0
fiber g0
sugar g0
fat g1
saturated fat g0.2
omega3 g0.3
omega6 g0.1
sodium mg60
potassium mg300
calcium mg20
iron mg0.6
magnesium mg25
zinc mg0.5
vitamin a iu50
vitamin c mg0
vitamin k mcg0
folate mcg10
Cultivation
ClimateTemperate marine climate
Growing seasonYear-round
Global Production
Seasonal availabilityAvailable year-round
Storage
RefrigerationKeep at 0-4°C.
FreezingStore at -18°C or lower.
Shelf life3 days refrigerated; 6 months frozen.
Recipes (1)
Interesting Facts
- Flounder can change color to blend with their environment.
- They have a unique ability to swim upright.
Frequently Asked Questions
Is Flounder healthy?
Yes — Flounder is generally considered a nutritious addition to a balanced diet when consumed in appropriate portions.
How should I store Flounder?
Follow the storage guidance above. Most fresh varieties benefit from refrigeration; shelf-stable versions keep in a cool, dry cupboard.
Can I freeze Flounder?
Many forms of Flounder freeze well. Portion into freezer bags, label with the date, and use within 3 months for best flavor.
What does Flounder pair well with?
Consult the recipe suggestions above — Flounder usually pairs beautifully with fresh herbs, citrus, or a matching regional cuisine.
Where does Flounder come from?
Flounder is produced or sourced in a variety of regions worldwide. Local farmers' markets are often the freshest option.
References
Profile source: seed-stub · updated 8/6/2026
