Everywhere we hear that fish is very good for health and a person should eat it at least twice a week. At the same time, researchers of the seas say that not all fish are suitable for cooking – many species accumulate harmful substances in their bodies. So which fish to choose to make it tasty and healthy? We offer flounder.
General characteristics
Flounder is a resident of salt waters and estuaries. It is impossible not to recognize. Its flattened asymmetrical carcass in length is only 32-35 cm, but it can weigh about 6 kg. Although at the end of the twentieth century in Alaska fishermen caught the 2-meter giant flounder weighing 105 kg. Flounder differs from other fish by placing its eyes – both on the right side of the carcass. But it is worth noting that these fish are born, so to speak, normal – outwardly practically do not differ from other fish. But over time, their body is deformed, and their eyes “slip” to one side.
The body is an unusual color – on both sides of different colors. The upper part of the flounder (where the eyes are) is dark brown, the bottom (side without eyes) is white. Flounder loves muddy water and sandy bottom, where he spends most of his life. It lies on the sand and in this position moves by the seabed. The peak of its activity comes at night. During the day, she prefers to sleep peacefully, buried in the sand. Flounder eats insects, caviar of other fish, small crustaceans and mollusks. But with the onset of winter, it almost completely refuses food and migrates to deeper and saltier waters. Her relatives and favorite places are the coasts of Europe, the White, Okhotsk, Barents, Black and Baltic Seas. This fish is found in the Mediterranean and in the Atlantic Ocean. Sea flounder belongs to a very prolific fish. During the spring spawning season, it may set aside 10 for millions of eggs.
Nutritional characteristics
Flounder is a good source of the very 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, in addition, in proportions that are useful to the human body, as well as vitamins D, E and A. This moderately oily fish (contains from 1 to 4 percent fat) belongs to diet foods: in 100 g there is no more than 100 kcal.
Nutritional value at 100 g
Caloric content 83 kcal Proteins 16,5 g Fats 3 g Cholesterol 58 mg Sodium 92 mg Potassium 332 mg Calcium 27 mg Phosphorus 200 mg Magnesium 2,4 mg Iron 0,4 mg Zinc 0,5 mg Copper 0,05 mg Manganese 0,04 mg Vitamin A 9 IU Vitamin E 0,36 mg Vitamin B1 0,22 mg Vitamin B2 0,21 mg Vitamin B3 3,4 mg
Useful properties of flounder
The polyunsaturated fatty acids contained in fish fillets are important for lowering blood lipids, including cholesterol. They stabilize heart rate and blood pressure, and prevent blood clots. Scientists have reason to believe that omega-substances have anti-cancer properties – they inhibit the growth of cancer cells, prevent the growth of tumors. For this reason, flounder and some other types of fish are considered to be products that can prevent cancer of the prostate, breast, lungs and colon. Regular consumption of flounder meat will minimize allergies and significantly improve the functioning of the nervous system and liver. This product has anti-inflammatory and tonic properties.
Flounder is the 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. It is useful flounder for people engaged in mental work, students. The mineral and vitamin composition of fish has a beneficial effect on the performance of the brain, enhances memory and cognitive abilities. By influencing the cells of the human brain, this fish also prevents depression, soothes and alleviates the effects of stressful situations.
Thanks to vitamin E, which enjoys the glory of a vitamin for eternal youth, flounder is able to prevent senile dementia, improve physical and mental health. For this reason, people after 60 have to regularly use flounder and other fish that contain vitamin E.
All sea fish, and flounder is no exception, is a good source of iodine, which is necessary for healthy thyroid function and increased efficiency. Another traditional plus of all fish, whether it is salmon, mackerel or anchovy, is rich in 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, and also 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 flounder properties of aphrodisiacs, calling it a fish of love.
How to choose and cook
Gourmets advise to stop the choice on large individuals – from 20, see and more. In a fresh carcass, the gills are always pink in color, the flesh after pressing with a finger quickly restores shape, and the fish itself should not smell bad.
Any fresh fish is a rapidly perishable product. Raw flounder stored in the refrigerator, besieged with ice, no more than two days. Deep freeze will save the carcass for another 4 month. Cooked fish should be eaten within 24 hours.
There are many ways to cook fish and each one is suitable for flounder. Its white meat is juicy and tender, but with a specific smell. But enough to clean the carcass from the skin, so he disappeared. They clean the fish first from the light side, then cut off the head and clean the giblets, then drastically remove the skin on the dark side. And now a little secret from the chefs: first flounder fry from the dark side – so it turns out tastier.
How to carve a carcass
Many fish lovers refuse to buy flounder, because they do not know how to cut its flat carcass. And to do it is not as difficult as it may seem.
Before cutting the fish, it is important to thoroughly wash, put on the board. Along the line of the spine to make an incision. Make a second incision perpendicular to the first (up to the belly). Along the fin line, make another cut. Pushing the knife under the flesh and pressing it to the bones, cut the first segment of meat. Put the received fillet on the cutting board with the skin down and cut the meat. Repeat similar actions with the remaining two pieces. Then turn the carcass to the other side and do the same. Rinse the fillets again and cook.
Flounder with Tomatoes and Spinach
In addition to actually a few carcasses of flounder, fresh spinach and tomatoes (canned), you will need basil, garlic, ground pepper and olives. Add a little chopped garlic and tomatoes to the heated oil. While they are stewing over low heat, prepare a paste from basil, olives and olive oil, with which to rub 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 pour in tomato-garlic sauce. Bake at 180 degrees for about 15 minutes. Meanwhile, boil the spinach, which will serve as a side dish to the fish.
Greek flounder
Finely chop the garlic, chop the onion rings and fry together in olive oil. Grated, peeled and fillet cut, grate with a mixture of black pepper and salt. Put one piece of fish in a baking dish, fried garlic and onions on top, then a layer of tomatoes and lemon rings. Cover with a second piece of fillet. Drizzle with olive oil and bake for half an hour.
Hazardous properties
Flounder can only become dangerous in exceptional cases. This applies to fish caught in polluted waters. It is known that carcasses of fish easily absorb all toxins from water, including dangerous mercury. Do not eat flounder for people allergic to fish and with protein intolerance. 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. Her white meat preserves juiciness and tenderness in any dish.
