Flounder can be a flavorful substitute for meat, as it is low in saturated fat and high in protein. Flounder provides your body with omega-3 fatty acids, which improve heart health by regulating the heartbeat and by lowering blood pressure, triglyceride levels and the growth of atherosclerotic plaque, the American Heart Association reports. Make the flounder even more healthful by broiling it instead of frying it. The "Joy of Cooking" cookbook explains that thin fillets of fish, including flounder, are best broiled. Broiling chars the meat's surface, which adds flavor to the fish.
Step 1
Preheat the broiler to the high setting.
Step 2
Oil a baking sheet lightly with canola or olive oil.
Step 3
Brush the flounder with 1 to 2 tbsp. of olive or canola oil. Season with a sprinkling of salt and pepper.
Step 4
Arrange the baking sheet 2 to 3 inches from the broiler.
Step 5
Broil a 1/2-inch thick piece of flounder for 4 minutes or check it after 6 minutes if it is thicker.
Step 6
Sprinkle the flounder with 2 tsp. fresh lemon juice and some parsley to taste.
Tips and Warnings
- The fish will turn opaque when it is finished cooking. You can season the flounder with additional herbs and spices depending on your preferences. You can also use butter instead of oil. The American Heart Association recommends eating fish two or more times per week. Flounder contains 0.48 g of omega-3 fatty acids per 3-oz. serving. This is higher than the amounts in shrimp, canned tuna, cod, crabs and scallops, although lower than salmon.
- Mercury content is a concern when you eat fish. However, the FDA considers flounder a "fish with lower levels of mercury," with an average of 0.045 ppm of mercury. Fish that are considered high in mercury have over 0.7 ppm.
Things You'll Need
- 1 1/2- to 2-lb. flounder fillets
- 1 to 2 tbsp. olive or canola oil
- Salt and pepper
- Brush
- Baking sheet
- Lemon
- Parsley
References
- American Heart Association; Fish 101; May 20, 2010
- "Joy of Cooking"; Irma S. Rombauer, et al.; 2006
- U.S. Food and Drug Administration; Mercury Levels in Commercial Fish and Shellfish; Feb. 8, 2006
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