June 13, 2023

A Delicious and Nutritious Flounder Recipe for a Healthy Heart

flounder on cutting board.

A Delicious and Nutritious Flounder Recipe for a Healthy Heart

Are you looking for a delicious and nutritious meal that’s good for your heart? Look no further than flounder! This classic seafood dish is packed with essential vitamins and minerals, omega-3 fatty acids, and antioxidants – all of which are important for cardiovascular health.

In this article, we’ll explore the health benefits of flounder, how to prepare it, tips for cooking perfect flounder every time, and some delicious serving suggestions to make the dish complete. Read on for a wonderful recipe that will help you maintain a healthy heart!

Health benefits of flounder

Flounder is a delicious, nutritious seafood option that offers numerous health benefits. When it comes to heart health, flounder is an excellent choice. Not only is it low in calories and fat, but it also provides essential vitamins and minerals, omega-3 fatty acids, and antioxidants – all of which are important for maintaining a healthy heart.

When it comes to protein content, flounder has you covered. With each serving providing over 20 grams of lean protein, this fish can make a great addition to any meal plan looking for a high-quality source of protein. Furthermore, the low calorie count makes this dish an ideal choice for those aiming to maintain or lose weight.

Flounder is also rich in essential vitamins and minerals such as vitamin B12, vitamin D, magnesium, potassium and selenium – all critical components for optimal health and well-being. These nutrients help support healthy bones and muscles while also aiding with energy production throughout the body.
The omega-3 fatty acids found in flounder are another beneficial component of this fish’s nutritional profile.

Omega-3’s have been linked to reduced inflammation as well as improved cardiovascular health – making them an important part of any diet focused on improving heart health. In addition to these fatty acids, flounder also contains powerful antioxidants which can help protect cells from damage caused by free radicals and other environmental toxins.

Overall, flounder is a delicious yet nutritious seafood option that offers numerous benefits when it comes to maintaining a healthy heart. With its lean protein content, essential vitamins and minerals high in omega-3 fatty acids and antioxidants – this fish can be an ideal addition to any meal plan looking for a nutritious boost!

Ingredients and preparation

Flounder is a delicious and nutritious seafood option that can easily be incorporated into a heart-healthy diet. To make a tasty flounder dish, you will need the following ingredients:

  • 2 (4-ounce) portions of flounder fillets
  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 1 tablespoon lemon juice
  • ½ teaspoon garlic powder
  • ¼ teaspoon paprika, plus any other seasonings you like

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For Preparation:

1. Combine the olive oil and butter in a medium skillet over medium heat. Once the butter has melted add the flounder fillets to the pan and cook for 3 minutes per side or until lightly browned and cooked through.

2. After flipping the fish over once halfway through cooking add in your seasonings of choice to give it extra flavor. Once cooked through remove from heat and transfer to plate. Drizzle with lemon juice before serving for an added zing of flavor.

When cooking flounder it is important to not overcook it as this can lead to dry fish. If using frozen fish remember to thaw it in advance before cooking. Additionally, adding seasonings such as lemon juice or garlic powder gives more flavor but also helps keep the fish moist while cooking.

Lastly, be sure when flipping your fillets that you do so gently so as not to break apart the delicate flesh of the fish too much while cooking.

For those looking for additional flavors there are numerous options available such as herbs de Provence seasoning mix or even experimenting with different types of citrus juices or zests can all provide unique taste experiences for this dish!

With these simple ingredients and tips on how best to cook perfect flounder readers can create an amazing heart-healthy meal that is packed with essential vitamins and minerals, omega-3 fatty acids, and antioxidants! Serve alongside a side salad or vegetable medley for a complete meal that is sure to please everyone at your dinner table!

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