Fried flounder calories per 100. Calories Far Eastern flounder. Chemical composition and nutritional value. Therapeutic and healthy nutrition

What does flounder look like and where is it found?

Flounder is a marine ray-finned bottom fish with an asymmetrical flat body of a leaf-oval or rhombic shape. A characteristic feature is the location of the eyes on one side. The bottom side is pale and has a rough roughness. The eye side is olive-brown, with orange-yellow spots. Its skin is smooth with small scales. Flounder reaches an average length of 35-40 cm after 5 years; older individuals grow up to 1 meter. Can live up to 50 years.

In total there are about 500 varieties of this fish. In the seas washing the shores of Russia there are about 30. The flounder family includes: yellowfin, white-bellied, halibut species, as well as limanda, ruff flounder, and halibut.

Flounder is caught in the Atlantic, White, Okhotsk, Kara, and Baltic seas. Yellow-bellied flounder is found off the western coast of Kamchatka. The Black Sea variety is called kalkan. River flounder, glossa, is also found in nature.

Flounder fish

There are many wonders and mysteries in the underwater world, and one day fishermen caught a fish with both eyes located on one side of its flat body. Yes, it was flounder - a fish with juicy, tender meat completely white

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The same cannot be said about the color of her skin, however
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Flounder is very different, and although they try to divide it into sea and river, the fishermen themselves say that marine inhabitants are often seen at the mouths of rivers
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However, this does not matter to us. We can only say that this fish is widespread in several seas and the coastal waters of these seas
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For example, in the Black Sea you can catch Kalkan - a huge flounder weighing up to 10 kg and up to 1 m long. In the Baltic there were specimens weighing 300 kg, although these were already halibuts, also belonging to the species of flounder
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Flounder , which is called “rhombus” or turbot flounder, is also caught there In Kamchatka they catch the so-called yellow-bellied, or four-tubed flounder , which is considered one of the most delicious fish, which is why it is highly valued.
Despite the variety of colors and shapes, the properties of all flounders are approximately the same. So, they contain a lot of complete proteins - up to 20%. These proteins are valuable because they have a well-balanced composition of amino acids.

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Methionine, which has lipotropic properties, is also present here. Compared to animal meat, fish has several times less connective tissue, so fish protein is quickly absorbed in the body
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Composition of flounder meat

Fish meat has high nutritional value and is rich in vitamins and microelements. Regular consumption of it helps keep the body in good shape and restore the immune system. 100 grams of fish contains:

• proteins - 16.5 mg,
• fat - 3 g,
• carbohydrates – 0,
• dietary fiber – 0,
• water – 79.3 g.

Amount of vitamins and microelements per 100 g:

Calorie content of flounder

The beneficial properties of this fish meat are combined with low calorie content. This gives it an advantage over animal and poultry meat. The energy value varies depending on the cooking method.

Calorie content of flounder per 100 g:

Chemical composition and calorie content

Flounder is known not only for its unusual appearance. It is valued for its composition, rich in healing substances and microelements, such as:

• vitamin A, D, E, C;
• B vitamins;
• iodine;
• sodium;
• phosphorus;
• magnesium;
• copper.

100 grams of fish contain the most water (80 g) and proteins (15 g). There is very little fat - only 3 grams, and there are no carbohydrates at all.

Flounder has a low calorie content and, due to this, outperforms meat and poultry.

In its raw form, the calorie content per 100 grams of fish is about 80 kcal; for boiled fish, this figure increases to 100 kcal; for fried fish, up to 120 kcal.

The most calories are in the hot smoked product. Its energy value reaches 200 kcal.

What are the benefits of flounder for the body?

The meat of this fish contains sufficient quantities of amino acids necessary for human health - aspartic, glutamic, threonine, serine, glycine. They maintain the youth of the body and slow down the aging process, participate in the production of collagen, brain function, and reduce anxiety.

The benefit of flounder for the body also lies in the presence of polyunsaturated fatty acids Omega-3 and Omega-6. They help reduce the level of bad cholesterol in the blood, stabilize the functioning of the heart and blood vessels, and prevent the development of blood clots and cancer cells.

The complex of beneficial components of meat has a positive effect on vision, memory, and the nervous system. It is recommended to eat fish for anemia, hypothyroidism, chronic gastritis, and depression. By consuming this fish, you can improve your performance and boost your immunity.

Flounder

Flounder is a name that combines several species of fish that have several common features. So, flounder is a flat sea fish. It is distinguished from other fish by its overly flattened body and the location of its eyes only on one side. Flounder lives primarily at the bottom of the sea, occasionally swimming into salty river mouths in search of food.

Flounder has an oval body shape. The body length of an adult fish can vary between 25-40 centimeters. The body of the fish has smooth, very small scales. You can distinguish a ridge consisting of 4-7 bone tubercles. The ridge extends along the lateral line, starting from the eyes.

Typically, the eyes of a flounder are located on the right side of the body, with rare exceptions. The dorsal fin is located above the upper eye. Fish can be painted in various colors. But usually the side where the eyes are is colored brown. On the same side there is a spot of yellow, orange or red color. In adult fish, the spot has a light border.

The side of the fish without eyes is white with dark spots.

Flounder is widespread. It can be found in the seas of the Northeast Atlantic Ocean, in the White Sea, in the waters from Portugal to the White Sea, in the western Mediterranean Sea and in the North Sea. Typically, flounder lives on a sandy bottom at a distance of 200 meters from the shore. It goes deep at a distance of up to 400 meters.

Useful properties of flounder

Flounder is a dietary fish with the lowest fat content. Fish meat is nutritious and contains a large amount of vitamins and minerals.

Since there is practically no connective tissue in the structure of fish meat, it is instantly absorbed by the body without unnecessary energy costs.

Therefore, flounder meat is recommended to be added to the diet of sick and weakened people, pregnant and lactating women, and young children.

Due to the absence of carbohydrates in fish and its minimal fat content, flounder meat is excellent as a source of protein for building muscle mass . Proponents of a healthy lifestyle recommend eating this fish for people with insufficient muscle mass to quickly build it up and increase the body's endurance.

Flounder meat has an anti-carcinogenic effect due to the presence of powerful antioxidants and polyunsaturated fatty acids called Omega-3.

It is very useful to include fish in the diet of patients with cancer, since the beneficial substances it contains significantly increase the effectiveness of radiation therapy. Polyunsaturated fatty acids and antioxidants work together to capture and kill cancer cells.

They also fight free radicals, which cause signs of aging at an early age and increase the risk of developing malignant tumors.

Due to the high content of phosphorus salts in fish and other minerals, flounder strengthens bone tissue . It is useful to eat for those who have experienced a broken bone. Flounder is also good for teeth, hair and nails.

Flounder contains so-called “good” cholesterol , which does not cause harm to the human body. On the contrary, its meat contains substances that reduce the level of bad cholesterol in the blood .

Such substances are glycine, glutamic acid, serine, threonine, aspartic acid and essential amino acids. By lowering blood cholesterol, a person's health and well-being improves.

At the same time, the functioning of the thyroid gland improves, the risk of cardiovascular diseases decreases, the functioning of the gastrointestinal tract is normalized and the condition of teeth, hair, nails and skin improves.

Flounder is
an aphrodisiac .
Few fish can boast of this. With regular consumption of this fish meat, libido and sexual activity increase. Fish is especially effective for older men and women who experience difficulties in the sexual sphere of life. Eating flounder meat increases human immunity. It begins to actively resist negative environmental factors and infections. Fish is useful for those who suffer from chronic fatigue : meat increases performance and improves the functioning of the nervous system.

Flounder contraindications

It is believed that flounder is one of the most hypoallergenic seafood. Therefore, it can be eaten by all people without exception.

Neither those who suffer from diseases of the digestive organs, nor pregnant and lactating women have any contraindications for including it in the diet.

On the contrary, flounder will become a source of vitamins, minerals and valuable, easily digestible protein for sick people and pregnant women.

A few people may experience a personal intolerance to flounder meat. This is the only case that can serve as a reason to refuse to eat flounder meat.

Is flounder good for children?

The high content of potassium, calcium, phosphorus, magnesium in fish promotes the growth of teeth, hair and nails. Iodine is necessary for the normal functioning of the thyroid gland, sexual development in adolescence, and proper metabolism.

The main beneficial component of this fish is easily digestible protein, which is found with a complex of amino acids necessary for the formation of muscles, internal organs, and the brain. Its tender, healthy meat has low fat content; it can be introduced into the baby’s diet after 8 months. At first, flounder for a child is prepared in the form of puree.

Eating flounder for pancreatitis

Inflammation of the pancreas requires careful attention to diet. Healthy flounder, as a low-fat variety, may be present on the menu for this disease. Fresh fish should be boiled or steamed. You can pass the meat through a meat grinder and make meatballs or steam cutlets. There should be a minimum amount of spices.

Attention! Fish soup is prohibited along with smoked, fried and canned fish.

Flounder rolls: recipe and preparation

Products:

• Flounder fillet – 4 pieces
• Lemon – 1 pc.
• Parsley – 1 tsp.
• Ham – 4 thin slices
• Canned tomatoes – 1 small can
• Spices, fish sauce

Preparation.

Cut and clean the fish, cut into pieces, sprinkle with spices and seasonings. Place skin side up, sprinkle with lemon zest and parsley, and sprinkle with lemon juice. Roll into a roll. Now wrap the rolls in slices of ham and lightly drizzle with oil.

. Place the rolls in a steamer or suitable container. Steam for about 20 minutes. Fry the onion in oil, add tomatoes, sauce and spices (you can use basil or garlic with salt). Boil all this for a few minutes, then distribute on a serving dish. Fry the fish rolls until the ham turns brown and place on a serving platter.

How to cook delicious flounder

There are many ways to prepare healthy flounder: it is boiled, steamed, fried in batter or breaded. Mediterranean cuisine is replete with recipes for dishes where flounder is stewed with vegetables, in a variety of sauces, and combined with shrimp and mushrooms. Healthy fish can be baked in the oven on a baking sheet or in pots, stuffed and made into fillet rolls.

It goes well with any side dish - rice, buckwheat, potatoes. Tomatoes, sweet peppers, cheese, carrots, olives complement its taste. Among the seasonings, it is better to choose basil, garlic, ground black pepper, and bay leaf. Lemon juice also helps eliminate specific odors. It is best to bake fish; it will turn out tender, juicy and retain the greatest amount of nutrients. Steamed dishes are inferior in taste to other cooking methods, but the maximum health benefits of flounder will remain.

Attention! Flounder should be cooked over medium heat. If the fire is strong, the healthy fish will quickly fall apart and turn into mush.

Flounder with tomatoes

Products:

• Flounder fillet – 400 g
• Butter – 100 g
• Tomatoes - 250 g (peeled)
• Breadcrumbs, herbs (preferably basil), salt and pepper.

Preparation.

Melt 50 g of butter, pass the tomatoes through a sieve, add to the butter, also add seasonings and salt. Now simmer all this over low heat for 30 minutes. the flounder in the remaining oil (first roll it in flour). Then, pour the prepared sauce over the fish, add breadcrumbs, add salt and pepper in moderation

. Place in a well-heated oven until a golden brown crust forms. Sprinkle the finished dish with basil and lemon juice.

How to properly clean flounder

White meat emits a specific odor during heat treatment. This can be avoided by cooking it without the skin. You need to clean the fish as follows:

1. Rinse under cold water.
2. Gut and wash again.
3. Cut off the head and fins.
4. Make a cut along one side and pry the skin with a knife. Pressing the fish to the table with your left hand, remove the skin from the tail to the head with your right.
5. Separating the fillet from the bones is easy.

Harm of flounder and contraindications for use

Flounder meat is considered hypoallergenic. However, it should not be consumed by people with allergies to seafood or protein. The high protein content requires caution in people with liver and kidney diseases. Smoked, canned, and dried flounder loses most of its beneficial substances and contributes to the occurrence of edema, the deposition of salts in joints, and the concentration of carcinogens in the body. It is also contraindicated in case of hyperfunction of the thyroid gland.

Carefully! Eating flounder raw (Japanese cuisine) is fraught with infection by helminths, which lay their larvae in the body of the fish.

The benefits of flounder and its use

Fish is allowed to be used in dietary nutrition due to the fact that the calorie content of flounder is low and the fact that its protein is absorbed by the body more easily than meat . It was found that the proteins of this fish contain the majority of all amino acids necessary for humans.

The benefits of flounder are obvious when used not only in dietary nutrition. Fish should definitely be included in the diet of patients recovering from a serious illness or surgery.

The presence of important microelements makes fish indispensable for diseases of the thyroid gland and bronchitis.

Regular consumption of fish serves as an excellent prevention of atherosclerosis and cancer - thanks to the amino acids and fatty acids it contains. In addition, a beneficial effect of flounder on male potency has been noted.

It is recommended to consume flounder fillet during epidemics of colds and flu - this will protect the body from negative external influences and infections.

This fish is considered universal, it can be fried, stewed and boiled, and due to the fact that it is well digestible, it can be given to children.

The benefits of flounder are not only in its meat. Flounder caviar, which has high biological and energy value, is also useful. The composition of caviar is not inferior to fish fillet, its protein is just as well digestible, it contains the same vitamins and minerals. Due to its high iron content, caviar is recommended to be given to children with anemia, and consumed when there is a threat of developing thyroid diseases due to iodine deficiency. Caviar is usually fried or salted.

How to choose and store flounder correctly

Flounder lives at the bottom and is capable of accumulating heavy metal salts over time, especially if the environmental situation in the reservoir is unfavorable. You need to purchase it only at trusted retail outlets where sanitary and epidemiological control is in place. The most tender, tasty and healthy meat comes from medium-sized individuals (20-30 cm). When evaluating a carcass, you should pay attention to its appearance. The freshness of the product is indicated by the following factors:

• Sea fish does not have an unpleasant odor.
• The color of the painted side has not faded or acquired a rusty tint.
• The gills are pink.
• The eyes are transparent, unclouded.
• The scales are rough, without a slippery coating.
• The pulp is dense and elastic, and when pressed, returns to its previous shape.

After purchasing, fresh fish must be cooked or stored in the refrigerator, where it can remain for no more than 2 days. It should be placed in an enamel or plastic container, or covered with ice. It is allowed to wrap in a plastic bag, cling film or foil. To extend the shelf life, it is recommended to sprinkle the carcass with coarse salt, which can be easily removed before use. It can be stored in the freezer for up to 4 months. Thawed fish must be cooked immediately; re-freezing is unacceptable.

Eating flounder while losing weight

All nutritionists include this type of sea fish in their health and wellness menu. If you have an active lifestyle, constantly monitor your weight, or for weight loss, you can eat flounder cooked in nature.

Write down the recipe! To cook flounder on the grill, you need to clean and cut 2 kg of fish, add 6 onions. At the end, add a little salt and pepper, and you can add cumin. The fish is marinated for about two hours. Then it is fried over coals until it has a golden brown crust. At the end, sprinkle with dry white wine and lemon juice. Use with baked vegetables and herbs.

This fish is very healthy, you don’t have to worry about your figure. The next day you don’t need to do any unloading, like, for example, after a barbecue.