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Flounder Fillets Delivery or Pickup
The Instacart guide to flounder fillet products
About flounder fillets
Flounder is a white flatfish with a mild flavor that makes it easy to work into a variety of recipes. Flounder meat varies in color from white to tan to a pinkish red when raw. When cooked, the meat is always white. Fishers use trawls, hooks and lines, and trap nets to catch flounder, with the latter offering the highest number of fish in each catch. These deepwater fish typically dwell at a depth of 120 to 2,000 feet, where they feed from the ocean's bottom.
Though flounder can grow up to 12 pounds in the ocean, they're typically between 2 and 3 pounds at the market. The meat has a delicate texture and slightly sweet taste.
Flounder is a very healthy fish, providing about 24 grams of protein in just 200 grams of fish. Flounder is an excellent source of omega-3 fatty acids which can improve eye health, help fight anxiety, and reduce your risk factors for heart disease. Omega-3 fatty acids help fight inflammation, lower blood pressure, and increase healthy HDL cholesterol levels. As a source of vitamin B, flounder can help promote healthy cells, digestion, and nerve function. The phosphorus in flounder supports healthy teeth and bones, while the magnesium provides energy and helps control blood sugar levels.
In 100 grams of cooked flounder, you'll find just 117 calories, which makes it a great choice for those on a low-calorie diet. These fish have a low energy density, so you'll typically feel full after consuming even a moderate size portion. Flounder is considered a low-mercury fish and is therefore safe for pregnant women to eat.
Flounder fillet cooking tips
You can prepare flounder fillets by baking, broiling, frying, or sauteing them. The flavor of this lean fish is best enhanced with butter or white wine. It's also particularly delicious when served with a rich sauce that will help the fish maintain its moisture.
You don't have to worry about complex preparation methods for a tasty flounder fillet. You can season it simply with salt and pepper and bake it in a pan with a small amount of butter. Place the fish in the pan with the skin facing up. Bake at 450 degrees for about 10 minutes, then flip, baste in the pan juices, and cook for another five minutes.
If you'd like to cook the flounder more quickly, you can saute it in oil, salt, and pepper. Cook over medium heat for about four minutes or until the meat has a golden crust. Flip and cook for another three or four minutes.
Flounder has a very mild taste, so it's best when seasoned with bolder flavors. You might serve flounder with a squeeze of lemon juice, salty capers, or crushed garlic. Thyme and parsley go well with flounder as well.
Flounder Fillets Near Me
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FAQs about flounder fillets
Flounder can go with a wide variety of sides to create a filling meal. You might try coleslaw, seasoned potato wedges, roasted cauliflower, or salt and vinegar chips, particularly if you're serving casual fried fish. With baked flounder, you might try steamed vegetables, a corn salad, or a baked potato. Try roasted asparagus or zucchini fritters with sauteed flounder.
Flounder and sole are both flatfish. They're born as regular fish, but as they begin feeding on the bottom of the ocean, one eye migrates to the other side of the body and these creatures become flatfish. Sole refers to fish in the Soleidae family. Flounder refers to fish in the Pleuronectide, Achiropsettidae, Bothidae, and Paralichthyidae families. There are no true soles in North America. Europeans originally called flounder that they found in the Americas sole, but this is an incorrect classification.
Winter flounder is sometimes referred to as lemon sole and summer flounder is also known as fluke. Dover sole is a type of flounder as well. Though the taxonomy and distribution of flounder and sole are different, you can typically prepare and enjoy these fish very similarly.
If you can't find flounder fillets, you can substitute other types of white fish with a delicate flavor. Some options include grouper, white sea bass, catfish, cod, halibut, or rainbow trout. Though the taste isn't identical, these will usually work with the same types of recipes and preparation methods. You can leave a note for your Instacart shopper to let them know what substitutes you prefer.
Ordering flounder fillets and other groceries is quick and easy through Instacart. Simply place your order online or through the Instacart app. Fill your cart, and you can expect same-day home delivery or store pick-up! This hassle-free option is a great way to save time when you have a busy schedule without extra room for a trip through the store.