Cratox AI
fish flounder baked or
🐟

Fish, flounder, baked or broiled

🔥 153 Calories
💪 14.3g Protein
⚡ 7.8g Carbohydrates
🥑 6.9g Fat

At a glance

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

Category
Seafood
Fish, flounder, baked or broiled
Energy density
Moderate
153 kcal per 100g
Macro energy profile
Balanced
38% Protein · 21% Carbohydrates · 41% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in proteinLow in sugarUSDA data

Nutritional Information

153
kcal/100g
Protein
14.3g
Carbohydrates
7.8g
Fat
6.9g

About Fish, flounder, baked or broiled

Flounder is a flatfish species widely found in the North Atlantic and North Pacific oceans. Known for its delicate flavor and flaky texture, flounder is a popular choice in various culinary traditions, particularly in coastal regions. When baked or broiled, flounder retains its moisture while providing a satisfying meal that is both nutritious and delicious. This versatile fish can be seasoned in numerous ways, making it a staple in healthy eating.

Nutritionally, baked or broiled flounder is an excellent source of high-quality protein, boasting 14.3 grams per 100 grams serving. With only 153 calories, it is a low-calorie option that supports weight management. Flounder is also rich in essential vitamins and minerals, including Vitamin B12 and selenium, which are important for metabolic processes and immune function. Its low fat content, particularly the absence of saturated fat, makes it a heart-healthy choice suitable for various dietary preferences.

Health Benefits

Rich in high-quality protein, supporting muscle repair and growth.
Contains essential omega-3 fatty acids, which promote heart health.
High in Vitamin B12, crucial for nerve function and red blood cell production.
Low in calories, making it ideal for weight management.
Contains selenium, an antioxidant that supports immune function.
Promotes skin health due to its nutrient density.
Supports healthy brain function with essential fatty acids.
Aids in maintaining healthy vision due to its nutrient profile.
Low in saturated fats, reducing the risk of heart disease.
Versatile in cooking, allowing for various healthy meal preparations.

Recommended Food Pairings

🥗
Lemon and herbs - enhances flavor and adds vitamin C.
🥗
Quinoa - a protein-rich grain that complements the fish.
🥗
Steamed vegetables - provides fiber and essential nutrients.
🥗
Brown rice - offers complex carbohydrates for sustained energy.
🥗
Olive oil - a healthy fat that enhances the dish's heart health.

How to Consume

Serving size
150g, or about 1 fillet
Frequency
2-3 times per week
  • •Season with herbs and spices for enhanced flavor.
  • •Pair with whole grains for a balanced meal.
  • •Bake at 375°F for 15-20 minutes for optimal tenderness.
  • •Avoid frying to maintain its low-fat profile.
  • •Incorporate in salads for added protein.

Selection & Storage

How to choose:

  • ✓Look for clear, bright eyes indicating freshness.
  • ✓Check for a mild, ocean-like scent; avoid any strong fishy odors.
  • ✓Ensure the flesh is firm and bounces back when touched.
  • ✓Select fillets with moist, translucent skin without discoloration.
Storage
Store in the coldest part of the refrigerator at 32°F-39°F (0°C-4°C) with low humidity.
Shelf life
3-5 days refrigerated, 6 months frozen

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid flounder.
  • ⚠️People with certain health conditions should consult a doctor before consuming.
  • ⚠️Excessive consumption may lead to mercury accumulation; moderation is key.

Frequently Asked Questions

How many calories does Fish, flounder, baked or broiled have?

Fish, flounder, baked or broiled contains approximately 153 calories per 100 grams. This makes it a low-calorie option suitable for those looking to manage their weight while still getting ample protein and nutrients.

Is Fish, flounder, baked or broiled healthy?

Yes, Fish, flounder, baked or broiled is considered healthy. It is rich in high-quality protein, low in calories and saturated fat, and contains essential nutrients such as Vitamin B12 and omega-3 fatty acids, which are beneficial for heart and brain health.

How should Fish, flounder, baked or broiled be stored?

Flounder should be stored in the coldest part of the refrigerator, ideally at temperatures between 32°F and 39°F (0°C - 4°C). It can last 3-5 days when refrigerated. If freezing, it can be kept for up to 6 months.

What are the benefits of eating Fish, flounder, baked or broiled?

Eating Fish, flounder, baked or broiled provides numerous benefits such as high-quality protein for muscle maintenance, essential omega-3 fatty acids for heart health, and vital nutrients that support overall well-being. It is also low in calories and saturated fat, making it an excellent choice for healthy eating.

How much Fish, flounder, baked or broiled can I eat per day?

It is generally recommended to consume Fish, flounder, baked or broiled 2-3 times a week, with a serving size of about 150 grams. This allows you to enjoy its health benefits while maintaining a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play