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Fish, flounder, grilled - nutritional information
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Fish, flounder, grilled

🔥 109 Calories
💪 15.7g Protein
🥑 4.7g Fat

At a glance

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

Category
Seafood
Fish, flounder, grilled
Energy density
Moderate
109 kcal per 100g
Macro energy profile
Protein-led
60% Protein · 0% Carbohydrates · 40% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in proteinLow in sugarUSDA data

Nutritional Information

109
kcal/100g
Protein
15.7g
Carbohydrates
0g
Fat
4.7g

About Fish, flounder, grilled

Flounder is a flatfish belonging to the family Pleuronectidae, commonly found in the North Atlantic and North Pacific Oceans. Known for its delicate flavor and flaky texture, flounder is often grilled or baked, making it a favored choice among seafood enthusiasts. Its mild taste allows it to pair well with various seasonings and cooking methods, making it a versatile ingredient in many culinary traditions.

Nutritionally, grilled flounder is a low-calorie, high-protein food, providing 15.7 grams of protein per 100 grams. It is also low in carbohydrates and fats, making it an excellent option for those looking to maintain a balanced diet. Rich in essential nutrients, flounder contributes to muscle maintenance and overall health. Its low glycemic index makes it suitable for individuals managing blood sugar levels, while its omega-3 fatty acids promote heart health.

Health Benefits

Supports muscle repair and growth due to high protein content.
Low in calories, making it an ideal food for weight management.
Rich in omega-3 fatty acids, which are beneficial for heart health.
Contains essential vitamins and minerals, including vitamin B12 and selenium.
Promotes healthy brain function due to its omega-3 fatty acids.
Aids in maintaining healthy vision with essential nutrients.
Supports skin health due to high protein and omega-3 content.
Helps reduce inflammation in the body.
Contributes to bone health with calcium and phosphorus.
May enhance mood and cognitive function through its nutrient profile.

Recommended Food Pairings

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Lemon - adds a refreshing citrus flavor that enhances the taste of grilled flounder.
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Herbs like dill and parsley - provide aromatic notes that complement the fish.
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Quinoa - offers a nutritious grain option that pairs well with flounder.
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Asparagus - a healthy vegetable side that adds crunch and color.
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Brown rice - a fiber-rich carbohydrate that balances the meal.

How to Consume

Serving size
Recommended serving size is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Grill with a light marinade of olive oil, lemon juice, and herbs.
  • •Bake flounder with vegetables for a one-pan meal.
  • •Serve flounder with whole grains for balanced nutrition.
  • •Include in salads for added protein and flavor.
  • •Pair with a side of steamed greens for additional nutrients.

Selection & Storage

How to choose:

  • ✓Choose fillets that are firm to the touch and have a fresh, ocean-like smell.
  • ✓Look for clear, bright eyes if purchasing whole fish; dull eyes indicate staleness.
  • ✓Select fish with moist, shiny skin and avoid any that appear dry or discolored.
  • ✓Check for a firm texture and avoid any fillets with discoloration or dark spots.
Storage
Store in a refrigerator at temperatures below 40°F (4°C) in an airtight container.
Shelf life
Refrigerated, flounder can last for 3-5 days; frozen, it can last for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid flounder.
  • ⚠️Those with specific dietary restrictions or conditions should consult a healthcare provider.
  • ⚠️Excessive consumption may lead to mercury exposure; moderation is key.
  • ⚠️Ensure thorough cooking to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, flounder, grilled have?

Grilled flounder contains approximately 109 calories per 100 grams, making it a low-calorie protein option suitable for various diets.

Is Fish, flounder, grilled healthy?

Yes, grilled flounder is considered healthy due to its high protein content, low-calorie count, and presence of essential nutrients like omega-3 fatty acids, which support heart health and overall well-being.

How should Fish, flounder, grilled be stored?

Grilled flounder should be stored in an airtight container in the refrigerator at temperatures below 40°F (4°C) and consumed within 3-5 days. If frozen, it can last up to 3 months.

What are the benefits of eating Fish, flounder, grilled?

Eating grilled flounder provides numerous benefits, including high-quality protein for muscle maintenance, essential omega-3 fatty acids for heart health, and important vitamins like B12, which support nerve function.

How much Fish, flounder, grilled can I eat per day?

A recommended serving size of grilled flounder is about 150 grams, and it is advisable to consume it 2-3 times per week as part of a balanced diet.

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