🌿 proteinsEasy to use
Flounder
Atlantic, Pacific, and Gulf coasts — flounder is a broad name for many flatfish species found across the Northern Hemisphere in sandy sea-bottom habitats.Available year-round; peak season varies by species and regionVery mild, clean, slightly sweet
Did You Know?
Flounder are born with one eye on each side of their head, but as they mature one eye migrates to join the other — both eyes end up on the same side of their flat body.
Overview
Atlantic · Available year-round; peak season varies by species and region · proteins
A flat saltwater fish with delicate, mild, sweet white flesh. Versatile and quick to cook, flounder is a favorite for pan-frying, baking, and stuffed preparations.
Atlantic
Origin
Available year-round; peak season varies by species and region
Season
Easy
Difficulty
proteins
Category
Flavor Profile
Very mildcleanslightly sweetand delicate. Thin fillets cook quickly and have a light flaky texture.
Storage Tips
Very perishable — use within 1 day of purchase. Freeze immediately if not using; keeps frozen for up to 3 months.
Photo Gallery
How to Cook with Flounder
Recipes, pairings, substitutes, and professional tips
Cooking Tips
Quick-cook in butter with lemon and herbs — fillets are thin and cook in just 2–3 minutes per side. Stuff whole flounder with crabmeat or breadcrumbs for an elegant presentation.
Best Pairings
lemonbuttercapersdillwhite winealmonds
Substitutes
Sole, tilapia, sea bass, halibut (thicker cuts)
Nutrition & Health Benefits
The nutritional profile and health properties of Flounder
Nutrition Highlights
fat
1.2
carbs
0
fiber
0
protein
18.8
calories
91
Quick Facts
Categoryproteins
OriginAtlantic, Pacific, and Gulf coasts — flounder is a broad name for many flatfish species found across the Northern Hemisphere in sandy sea-bottom habitats.
SeasonAvailable year-round; peak season varies by species and region
DifficultyEasy
Health Benefits
Very low in calories and fat, high in lean protein, selenium, vitamin B12, and magnesium. An excellent choice for a light, nutritious meal.
Flounder Photos
4 photos showcasing Flounder in its many forms
🌿
Flounder
proteins
OriginAtlantic
SeasonAvailable year-round; peak season varies by species and region
DifficultyEasy
Flavor Notes
Very mildcleanslightly sweetand delicate. Thin fillets cook quickly and have a light flaky texture.
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Pairs Well With
lemonbuttercapersdillwhite winealmonds
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