How to cook flounder: cooking recipes

general characteristics

Flounder is a resident of salt waters and estuaries. It is impossible not to recognize her. Its flattened, asymmetrical carcass is only 32-35 cm in length, but can weigh about 6 kg. Although at the end of the twentieth century in Alaska, fishermen caught a 2-meter giant flounder weighing 105 kg. Flounder differs from other fish in the placement of its eyes - both are on the right side of the carcass. But it is worth noting that these fish are born, so to speak, normal - outwardly they practically do not differ from other fish. But over time, their body becomes deformed, and their eyes “slide” to one side.

Content:

• general characteristics
• Nutritional characteristics
• Useful properties of flounder
• How to choose and cook correctly
• Hazardous properties

The body is unusually colored - different colors on both sides. The upper part of the flounder (where the eyes are) is dark brown, the bottom (the side without eyes) is white. Flounder loves muddy water and sandy bottoms, where they spend most of their lives. She lies on the sand and in this position moves along the seabed. Its peak activity occurs at night. During the day, she prefers to sleep peacefully, buried in the sand. Flounder feeds on insects, eggs of other fish, small crustaceans and mollusks. But with the onset of winter, it almost completely abandons food and migrates to deeper and saltier waters. Her native and favorite places are the coasts of Europe, the White, Okhotsk, Barents, Black and Baltic seas. This fish is found in the Mediterranean and Atlantic Ocean. Sea flounder is a very prolific fish. During the spring spawning period, she can lay 10 million eggs.

Nutritional characteristics

Flounder is a good source of those same polyunsaturated fatty acids, which is why nutritionists suggest we eat fish twice a week.
In addition to omega-3, flounder fillet also contains omega-6 fatty acids, also in proportions beneficial to the human body, as well as vitamins D, E and A. This moderately fatty fish (contains from 1 to 4 percent fat) belongs to dietary products: 100 g contains no more than 100 kcal. Nutritional value per 100 g

Is fish suitable for dieting and weight loss?

Flounder has high nutritional value and is useful for the diet. This fish contains a minimal amount of fat (only 3%), which promotes rapid absorption. It does not burden the gastrointestinal tract and saturates the body with the necessary portion of easily digestible protein. Flounder contains a sufficient amount of various vitamins and nutrients: thiamine, carotene, ascorbic acid, vitamins B, E, etc.

Note! One of the key characteristics of flounder is the average calorie content of a fish fillet with a fairly high nutritional value.

Various dishes based on this fish are indicated for the diet of patients with pathologies of the gastrointestinal tract and other internal organs. Flounder enriches the body with valuable substances and does not cause problems with absorption. Fish fillet also promotes rapid weight loss and satisfies hunger during a diet.

Useful properties of flounder

The polyunsaturated fatty acids contained in fish fillets are important for reducing blood lipid levels, including cholesterol. They stabilize heart rate and blood pressure, and also prevent the formation of blood clots. Scientists have reason to believe that omega substances have anti-cancer properties - they suppress the growth of cancer cells and prevent the proliferation of tumors. For this reason, flounder and some other types of fish are considered a food that can prevent prostate, breast, lung and colon cancer. Regular consumption of flounder meat will minimize allergies and also significantly improve the functioning of the nervous system and liver. This product has anti-inflammatory and restorative properties.

Flounder is a recommended product in the diet of pregnant women. The special chemical composition of fish dishes has a beneficial effect not only on the pregnant body, but also on the fetus, mainly in terms of the formation of the nervous system and brain of the unborn child.

Flounder dishes also have a positive effect on vision, preventing eye diseases. And this is the merit of omega-3 fatty acids and vitamin A. Flounder is useful for people engaged in mental work and students. The mineral and vitamin composition of fish has a beneficial effect on brain performance, enhances memory and cognitive abilities. By influencing human brain cells, this fish also prevents depression, calms and alleviates the effects of stressful situations.

Thanks to vitamin E, which is famous as the vitamin for eternal youth, flounder can prevent senile dementia and improve physical and mental health. For this reason, people over 60 years of age should regularly consume flounder and other fish containing vitamin E.

All sea fish, and flounder is no exception, are a good source of iodine, which is necessary for healthy thyroid function and increased performance. Another traditional plus of all fish, be it salmon, mackerel or anchovy, is the rich content of high-quality protein. Flounder meat is an almost complete set of amino acids important for humans. For this reason, the product is indispensable in the diet of people who want to restore physical strength, build muscle mass, as well as for children during the period of active development. Being a source of phosphorus, flounder is useful for strengthening bones and tooth enamel.

And some attribute aphrodisiac properties to flounder, calling it the fish of love.

Main conclusions

Sea flounder is distinguished by its tender meat and short cooking time. This has a reduced amount of fat in its composition and is widely used in dietary nutrition. Beneficial features:

• is a source of easily digestible protein, which is necessary for the functioning of muscles and the nervous system;
• Omega-3 acids in the composition strengthen the heart and regulate cholesterol levels in the blood;
• a complex of vitamins and microelements positively affects the appearance of hair, nails, and skin;
• The high nutritional value of such fish with moderate calorie content allows you to lose weight and maintain weight without starvation.

How to choose and cook correctly

Gourmets advise choosing large specimens - from 20 cm and more. A fresh carcass always has a pink gill, the flesh quickly regains its shape after pressing with a finger, and the fish itself should not smell bad.

Any fresh fish is a quickly perishable product. Raw flounder is stored in the refrigerator, covered with ice, for no more than two days. Deep freezing will preserve the carcass for another 4 months. Cooked fish should be eaten within 24 hours.

There are many ways to cook fish, and each of them is suitable for flounder. Its white meat is juicy and tender, but with a specific smell. But it’s enough to peel the skin off the carcass for it to disappear. The fish is cleaned first from the light side, then the head is cut off and the giblets are removed, after which the skin on the dark side is sharply removed. And now a little secret from the chefs: first, the flounder is fried on the dark side - this makes it tastier.

How to cut a carcass

Many fish lovers refuse to buy flounder because they do not know how to cut its flat carcass. And doing this is not as difficult as it might seem.

Before cutting, it is important to wash the fish thoroughly and place it on a board. Make an incision along the line of the spine. Make the second cut perpendicular to the first (to the belly). Make another cut along the fin line. Inserting a knife under the flesh and pressing it against the bones, cut off the first segment of meat. Place the resulting fillet on a cutting board, skin side down, and cut off the meat. Repeat similar steps with the remaining two pieces. Then turn the carcass over to the other side and do the same. Rinse the fillet again and you are ready to cook.

Flounder with tomatoes and spinach

In addition to several flounder carcasses, fresh spinach and tomatoes (canned), you will also need basil, garlic, ground pepper and olives. Add some chopped garlic and tomatoes to the heated oil. While they are simmering over low heat, make a paste from basil, olives and olive oil and rub it on each piece of flounder fillet. Then roll the fish into a roll and secure with a toothpick. Place the flounder in a baking dish and cover with tomato-garlic sauce. Bake at 180 degrees for about 15 minutes. Meanwhile, boil the spinach, which will serve as a side dish for the fish.

Greek flounder

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Finely chop the garlic, cut the onion into rings and fry together in olive oil. Rub gutted, cleaned and filleted flounder with a mixture of black pepper and salt. Place one piece of fish in a baking dish, fried garlic and onion on top, then a layer of tomatoes and lemon rings. Cover with the second piece of fillet. Drizzle with olive oil and bake for half an hour.

Flounder in the oven PP recipe

Dietary fish dishes can also be delicious. And if you remember the words of the poet: “Don’t take away from the beneficial properties, / It’s time to cook and eat!”, then flounder in the oven is the best recipe for lovers of proper nutrition. An appetizing low-calorie dinner for PP lovers, prepared in a hurry. Recipe with calorie calculation step by step.

Ingredients for 4 servings:

• flounder – 4 medium-sized pieces;
• lemon – half a fruit;
• basil - to taste;
• olive oil – 4 tsp;
• salt, pepper - to taste.

100 grams of the finished product contain:
calories – 100;

proteins – 22.7;

fat – 0.9;

carbohydrates – 0.2.

Preparation time - 15 minutes

Cooking time – 15 minutes

1. We need to cut up the fish. If necessary, remove scales. Make a V-shaped cut and carefully separate the head along with the entrails from the body.
2. The tail and fins are cut off with scissors. This saves space on the baking sheet. This will not affect the appearance of the finished dish.
3. To ensure even baking, cut the dark side several times with a knife.
4. Prepare four separate sheets of foil and grease them with oil.
5. Place the fish and sprinkle with basil.
6. Season with pepper, salt, and sprinkle with oil.
7. Squeeze the lemon.
8. Do not cover the fish completely with foil, but just fold the edges up.
9. Preheat oven to 200 degrees.
10. Bake in the oven or under the grill.
11. Serve directly in foil on a beautiful plate.

Hazardous properties

Flounder can become dangerous only in exceptional cases. This applies to individuals caught in polluted waters. It is known that fish carcasses easily absorb all toxins from water, including dangerous mercury. People with fish allergies and protein intolerance should not eat flounder. If the fish is intended for a child, it is very important to ensure the freshness of the product and the quality of its preparation.

Flounder is an invaluable fish. Excellent taste and nutritional characteristics make it one of the most popular fish in the world. Its white meat remains juicy and tender in any dish.

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