Is Flounder a Good Fish to Eat? A Guide to This Affordable Flatfish

Flounder is an inexpensive, mild flavored white fish that makes a smart seafood choice for family meals. With its lean protein and abundance of vitamins and minerals, flounder provides excellent nutritional value. But is this peculiar looking bottom-dweller actually tasty? And how do you cook up the funny shaped fish?

While not the most exciting fillet affordable flounder is a healthy and budget-friendly option compared to pricier fish picks. Let’s dive into everything you need to know about adding flounder to your seafood rotation.

What is Flounder?

Flounder refers to a group of flatfish species like summer flounder, winter flounder, and Atlantic flounder. These odd-shaped fish swim sideways and have both eyes on one side of their flattened bodies.

Flounder live on the sandy ocean floor, camouflaging themselves by lying on the bottom They feed on shrimp, crabs, worms and small fish

Popular eaten varieties like fluke, sole and plaice are all types of flounder. They have white, lean fillets with a delicate flavor.

U.S. wild-caught flounders come from the Atlantic Ocean and Gulf of Mexico. Pacific flounder varieties include petrale, arrowtooth and starry flounder.

Why is Flounder So Cheap?

The price of flounder is lower than most other fish for a few reasons:

• Abundant Supply – Certain flounder species are overfished while others are plentiful, keeping costs down.

• Easy to Catch – Bottom trawling allows flounder to be caught efficiently in large quantities.

• Undesirable Look – The funny flat shape and lack of fillet thickness turns some buyers off.

• Mild Taste – Flounder has a subtle, less “fishy” flavor than salmon, tuna, etc. which gives it less appeal.

While not the prettiest or most exciting fish, inexpensive flounder makes an excellent entry-level seafood choice for cooks new to preparing fish.

Health Benefits of Flounder

What flounder lacks in strong flavor it makes up for in nutritional content:

• High in Protein – A 3-4 ounce fillet provides 15+ grams of protein without much fat or carbs.

• Low in Mercury – Since flounder isn’t a top predator fish, its mercury levels are very low.

• Rich in B Vitamins – Especially B6, B12, niacin and folate. These support metabolism and nerve function.

• Great Source of Selenium – Hard to find selenium boosts thyroid hormones and immunity.

• Omega-3 Fatty Acids – Contains anti-inflammatory omega-3s EPA and DHA, but less than fatty fish.

• Vitamins A, D and E – Nutrient-rich flounder contains these essential vitamins and minerals like phosphorus, iodine, magnesium and potassium.

Flounder provides high nutritional value plus easy preparation. It’s an ideal protein source for senior diets or anyone looking to eat more nutrient-dense foods.

Concerns about Eating Flounder

There are a couple things to keep in mind about flounder:

• Mild Taste – Those who enjoy stronger fish flavor may find flounder too subtle.

• Overfishing – Some flounder varieties like summer are not sustainably managed.

• Capable of Contaminants – As bottom dwellers, flounder can absorb metals and chemicals from sediments. Avoid fishing areas with known contamination.

• Thin Fillets – Takes care to prevent overcooking and drying out.

Just check local advisories and choose Pacific or summer flounder when possible.

What Does Flounder Taste Like?

Flounder has a light, mildly sweet flavor with a delicate texture. The lean white fish tends to absorb seasoning well.

Some key flavor notes of flounder:

• Subtle, not overly “fishy”

• Delicate, fine flake when cooked properly

• Sweetness with buttery, mild taste

• Takes on the flavors of what it’s cooked with

Flounder won’t deliver the rich fattiness of salmon or bold taste of halibut. But its mild personality makes it versatile for a wide range of preparations from Cajun blackening to breading and frying.

Buying and Storing Flounder

When shopping for flounder fillets or whole fish, look for:

• Moist, translucent flesh without yellowing

• Fresh, clean sea breeze scent, not fishy or sour

• Clear eyes, vibrant reddish pink gills

• Packaged on ice, not soaked in water

Store fresh flounder just 1-2 days maximum in the coldest part of the refrigerator. If freezing, wrap tightly in plastic and use within 3 months for best quality.

How to Cook Flounder

Flounder holds up well to almost any home cooking method. Consider these easy prep ideas:

• Pan Fry in olive oil or butter for 2-3 minutes per side until golden brown. Crispy outside, tender inside.

• Bake at 400°F for 10-15 minutes wrapped in foil or parchment for moisture.

• Broil under high heat 3-4 minutes each side to develop flavor.

• Grill over medium high heat turning once halfway through 4-5 minute cook time.

• Poach surrounded by wine, broth or lemon juice and gently simmer until opaque.

• Blacken with spicy Cajun seasoning and sear in a hot cast iron skillet.

For best results, coat flounder with spices or breading right before cooking. Overhandling will cause the fillet to break down.

Quick & Healthy Flounder Recipes

Here are some easy homemade flounder meals:

Parmesan Crusted Baked Flounder

Coat fillets with breadcrumbs, parmesan, paprika and parsley. Bake at 425°F until crisp and flaky inside.

Pecan Crusted Flounder

Roll fillets in crushed pecans, salt and pepper. Pan fry in butter 4 minutes per side until golden brown.

Blackened Flounder Tacos

Coat flounder in Cajun seasoning. Cook in a hot skillet 2 minutes per side. Serve in warm tortillas with fixings.

Lemon Butter Poached Flounder

Simmer fillets gently in lemon juice and white wine. Top with parsley lemon butter sauce.

With its price point and ease of cooking, flounder truly is a catch! Enjoy this nutritious fish simply prepared or in favorite seafood dishes any night of the week.

Is Flounder Worth Eating Regularly?

Mild, affordable flounder may not be the most exciting fish choice, but it delivers on nutrition for the price.

For those trying to eat healthier or increase omega-3s without spending a lot, flaky flounder is a smart choice. It provides a good protein boost at a fraction of the cost of premium fish.

However, for special occasions, fish with more robust flavor like salmon and halibut make more sense to splurge on. Focus budget flounder for weeknight meals.

Whichever fish fits your needs, getting at least two seafood meals in each week provides anti-inflammatory fats, vitamins and minerals that support brain, heart and immune health. Explore flounder and expand your fish cooking skills today!