Cratox AI
fish flatfish cooked
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Fish, flatfish (flounder and sole species), cooked

🔥 86 Calories
💪 15.2g Protein
🥑 2.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, flatfish (flounder and sole species), cooked
Energy density
Moderate
86 kcal per 100g
Macro energy profile
Protein-led
74% Protein · 0% Carbohydrates · 26% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin B12High in proteinHigh in phosphorusLow in fatLow in sugar

Nutritional Information

86
kcal/100g
Protein
15.2g
Carbohydrates
0g
Fat
2.4g

About Fish, flatfish (flounder and sole species), cooked

Flatfish, which includes species such as flounder and sole, are a group of fish found primarily in the shallow waters of oceans and seas. These fish are known for their unique flattened bodies and both eyes located on one side. They are native to various regions around the world, with significant populations in the North Atlantic and North Pacific. Due to their mild flavor and delicate texture, flatfish are popular choices in culinary dishes across many cultures, often enjoyed baked, grilled, or sautéed.

Nutritionally, cooked flatfish is an excellent source of high-quality protein, providing about 15.20 grams per 100 grams. It is low in carbohydrates and contains healthy fats, making it a great option for those looking to maintain a balanced diet while keeping calorie intake in check. Additionally, flatfish is rich in essential nutrients like Vitamin B12, which supports nerve function, and has a low glycemic index, making it suitable for various dietary needs. Its versatility allows it to be paired with a variety of ingredients, enhancing its nutritional benefits and appeal in meal preparation.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in omega-3 fatty acids, which promote heart health.
Contains essential vitamins and minerals, including Vitamin B12 and selenium.
Low in calories, making it ideal for weight management.
Promotes healthy brain function due to its omega-3 content.
May improve joint health and reduce inflammation.
Supports immune system function with its nutrient density.
Provides a good source of iodine, essential for thyroid function.
Low in mercury compared to other fish, making it safer for regular consumption.
Versatile in cooking, allowing for a variety of healthy meal options.

Recommended Food Pairings

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Lemon - enhances flavor and adds vitamin C.
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Garlic - complements taste and offers health benefits.
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Fresh herbs - like parsley or dill for added nutrients and freshness.
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Olive oil - for cooking to add healthy fats.
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Steamed vegetables - for a balanced, nutritious meal.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Bake with herbs and lemon for a healthy dish.
  • •Grill and serve with a side of vegetables.
  • •Sauté in olive oil with garlic for added flavor.
  • •Incorporate into soups or stews for nutrition.
  • •Use in fish tacos with fresh toppings for a fun meal.

Selection & Storage

How to choose:

  • ✓Look for firm, shiny skin and bright eyes for freshness.
  • ✓Smell for a clean, ocean-like scent; avoid fish with a strong odor.
  • ✓Check for clear, moist gills, indicating freshness.
  • ✓Choose fillets that are translucent and not discolored.
Storage
Store in the coldest part of the refrigerator at 0-4°C (32-39°F).
Shelf life
Typically lasts 1-2 days refrigerated, or 3-6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid flatfish.
  • ⚠️Pregnant women should limit consumption due to potential mercury content in some species.
  • ⚠️Excessive consumption may lead to mercury accumulation in sensitive populations.
  • ⚠️Ensure thorough cooking to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, flatfish (flounder and sole species), cooked have?

Fish, flatfish (flounder and sole species), cooked contains approximately 86 calories per 100 grams. This low calorie count makes it an excellent option for those looking to maintain or lose weight.

Is Fish, flatfish (flounder and sole species), cooked healthy?

Yes, Fish, flatfish (flounder and sole species), cooked is considered healthy due to its high protein content, low calories, and beneficial omega-3 fatty acids. It also provides essential vitamins and minerals, contributing to overall health.

How should Fish, flatfish (flounder and sole species), cooked be stored?

Fish should be stored in the coldest part of the refrigerator at a temperature between 0-4°C (32-39°F). If not consumed within 1-2 days, it can be frozen for longer storage.

What are the benefits of eating Fish, flatfish (flounder and sole species), cooked?

Eating Fish, flatfish (flounder and sole species), cooked provides numerous benefits, including supporting muscle growth due to high protein, providing heart-healthy omega-3 fatty acids, and supplying essential vitamins such as B12, which is vital for nerve function.

How much Fish, flatfish (flounder and sole species), cooked can I eat per day?

It is generally recommended to consume fish like flatfish 2-3 times per week, with a serving size of about 150 grams. This helps ensure a balanced intake of nutrients without excessive mercury exposure.

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