The benefits of flounder for the gastrointestinal tract, heart, blood vessels and brain

Flounder has excellent taste, tender juicy white meat. Due to its low fat content and balanced protein composition, it is used in dietary nutrition.

Sea flounder is of great commercial importance. It belongs to the Kambalov family, has more than 30 species and is found in all Russian seas except the Caspian. Its length is 30-35 cm, weight is 400-500 grams.

It is characterized by an asymmetrical, laterally compressed oval-leaf-shaped body. The eyes are on one side of the body, which is dark in color, and the other side is light. They lead a sedentary bottom lifestyle.

How to choose and prepare

The intensity of the smell varies among different types of flounder. Therefore, you can choose a fish that has almost none. These are small and medium-sized (up to 30 cm long) individuals, with a yellow belly and yellow stripes on the sides. It is better to buy this seafood not frozen, in vacuum packaging, but fresh: you can smell such fish and determine the strength of the iodine odor. Also be sure to check that the gills of the fish are dark red and that the meat does not smell rotten or is flaky. This is a guarantee that it is fresh.

If the choice is small, but you still want to cook a fish delicacy, use one of these culinary life hacks:

• You can kill the iodine smell with the help of herbs and spices: rosemary, allspice, parsley, oregano.
• Soaking in milk: 1-1.5 hours of “milk bath” will significantly reduce the intensity of the odor.
• If the fish smells very strongly of iodine, you can remove the skin and cook only the fillets. The meat itself has almost no odor.

Don’t forget that flounder has a lot of subcutaneous fat: when frying or baking, it melts and soaks the meat. Therefore, do not water the pan and baking sheet too generously, you risk making the dish oily. It is best to cook flounder in a non-stick frying pan with a drop of vegetable oil or on a grill or grill.

Tips for choosing

Freshly caught flounder is rarely found on store shelves; you usually have to buy a fresh-frozen product. In order to choose high-quality flounder based on appearance, you need to know some nuances:

1. The surface of the fish should be smooth without damage or tears.
2. The scales should not contain films, plaque and be slippery.
3. The smell is characteristic of fresh fish without signs of oxidized fat.
4. The gills are pink and pressed to the body. If they are open and have a gray or brown color, then such fish cannot be eaten.
5. The fish's eyes should be light and slightly protruding. Sunken and dull eyes indicate that the product is not fresh.
6. You should not buy frozen fish. No more than three months should pass from the moment of catch to sale.

The beneficial and dietary properties of flounder are obvious; the advantage is that it can be freely purchased in stores at an affordable price. Flounder is fried, baked, boiled, and cooked with different sauces. All dishes made from it have a wonderful taste. It is well digestible and recommended for everyone, including children and the elderly, so many housewives are happy to include it in the menu for the whole family.

The nutritional value

Despite its high fat content, flounder is a low-calorie fish. Her mesa is rich in protein and easily digestible. It contains amino acids, Omega-3, and also plenty of microelements inherent in all seafood: iodine, vitamins, phosphorus.

The calorie content of 100 g of cooked flounder is about 100 kcal.

This fish can be cooked in almost all the ways that humanity has invented: stewing, frying in a frying pan and coals, baking in the oven and on the grill, and even boiling. We have collected some delicious, quick and unusual dishes.

Benefits of caviar for the body

Along with meat, flounder caviar is also useful. It has a bright red color, dense consistency, and pleasant taste. It is salted, fried, boiled.

Its chemical composition is approximately the same as that of fish fillet. The amount of protein in caviar is slightly higher: 19% (in fish fillet 13-15%), calorie content - 105 kcal per 100 grams. Caviar proteins are perfectly digestible, so it is recommended not only for adults, but also for children and weakened people.

Caviar contains beneficial polyunsaturated and monounsaturated acids, which are necessary to suppress the growth of cancer cells and strengthen the immune system. In addition to proteins and fats, caviar contains microelements: phosphorus, calcium, sodium, iron, iodine, etc.

Caviar contains enzymes and vitamins that are of great importance in the metabolic process, promote the absorption of food, have a beneficial effect on vision, the functions of the genitourinary system, and the production of hormones.

In a frying pan

The simplest quick dish of flounder is fish fried in a frying pan. Just two secrets will help make this dish tastier:

1. Before frying, remove the skin from the carcass: this is necessary to remove the iodine smell specific to flounder;
2. if the pieces are large, fry them first on the dark side: this is the back. This will help balance the fat content in the finished dish.

Useful properties of flounder

Almost all health and cleansing diets include flounder. Not surprising, because fish contains a huge supply of useful components. Flounder is rich in easily digestible protein, which is necessary for the body to build new cells and ensure the functioning of muscle tissue. Fish contains a considerable amount of amino acids: threonine, glycine, aspartic and glutamic acids. Amino acids help lower blood cholesterol levels, which makes them a very important component in the diet.

Also important components for humans include potassium, sodium, iron, calcium, magnesium, zinc, phosphorus and other minerals, micro- and macroelements. They are responsible for the regulation of water-salt metabolism. They are also responsible for converting glucose into energy and are a building material for teeth and bones. For the formation of hemoglobin in the blood, the amino acids that make up flounder are no less important. The presence of amino acids from fish in the body ensures the functioning of enzymes and also improves muscle and mental activity. Flounder meat contains iodine, which is necessary to improve the functioning of the immune system and increase human performance.

Another useful feature of flounder is its ability to increase sexual desire. This fish is a true aphrodisiac. This property is inherent only in some species of fish. With regular consumption of flounder meat, the condition of nails and hair improves. Flounder is recognized as a dietary fish. It is recommended to be included in the diet of both children and adults. Fish perfectly nourishes and saturates the body with all necessary minerals and vitamins. It is quite easy to digest.

Many doctors advise giving flounder to weakened patients in order to speed up the recovery process from illness. Also, flounder helps to recover after operations. Eating this fish helps improve the functioning of the respiratory, digestive and cardiovascular systems of the body. Flounder contains a high percentage of omega-3 (fatty acids), which protect the body from the appearance of cancer cells.

Flounder has quite juicy and tender meat, however, during cooking it acquires a somewhat specific smell. You can prevent the appearance of aroma by first removing the skin from the flounder. To make cooking easier, skin the fish on the light side first. After which you can remove the head of the flounder and clean the carcass from the insides. Then cut off the tail and fins. Holding the fish firmly, grab the skin near the base of the tail and remove it with a sharp movement. This cleaning method is the easiest to perform and does not require much time. The calorie content of flounder is low. 100 grams of fish contain 90 kcal. At the same time, 15.7 grams are proteins. All thanks to vitamins, minerals and polyunsaturated acids. Fish also promotes the speedy healing of wounds. Adding flounder to the diet can improve the condition of the skin, as well as prolong the youth of cells and the body as a whole. People who have chosen an active lifestyle or are trying to lose weight should pay attention to flounder. Thanks to the balanced composition of fish, you can maintain your health and figure.

Ingredients:

• Flounder: 0.5-1 kg;
• Onion: 1 head;
• Flour: 50 g;
• Salt, oregano, rosemary, nutmeg, pepper: to taste.

Preparation:

1. Cut up the fish.

1. Cut the raw fish into small pieces.
2. Mix flour, nutmeg, pepper, oregano, rosemary and salt into a homogeneous mass.
3. Heat a frying pan; Lubricate it with oil using a brush.
4. Dip the flounder in flour and place in a frying pan. Fry for 3-5 minutes.
5. Add onion, cut into half rings.
6. Turn the pieces over and fry for another 3-5 minutes.

Flounder with sour cream and curry sauce

How to cook flounder without oil? Very simple. Sour cream is added to the dish. "Sour cream?!" - you will be surprised. Yes, just choose this product with a small percentage of fat content.

Nutritionist's comments

Kabala is very healthy and suitable for dietary nutrition. This fish has very little fat (no more than 3%). Your body will quickly absorb it. Flounder is full of a variety of vitamins and nutrients: thiamine, pyridoxine, vitamins A, B, E, etc.

The main advantage is protein saturation.

• The proteins in flounder meat contain a balanced composition of various amino acids. There is less connective tissue in fish than in beef. Therefore, the fish is much easier to digest, but you need to know how to cook flounder correctly. Then all its beneficial properties will not be lost during cooking.

• Low-fat sour cream is a healthy product. For example, it stimulates digestion and improves mood.

• Curry is a miracle seasoning. Even ancient Indian doctors claimed that curry can prolong life. Perhaps this is true.

But the main feature of curry is its aroma and saturation with various substances beneficial to the body :)

In the oven

For this recipe, take flounder fillet, ready-made or from a fish carcass you cut yourself.

Ingredients:

• Fillet: 500 gr.
• Onion: 200-300 gr;
• Vegetable oil, preferably olive: 2 tbsp.
• Spices to choose from (oregano, rosemary, pepper, khmeli-suneli); ¼ tsp.
• Salt: ¼ tsp;
• Lemon: 100 gr. (½ ripe lemon).

Preparation:

1. Cut fillet or fish as in the first recipe.
2. Let the fish pieces marinate: rub each piece with spice and salt, squeeze lemon on top and refrigerate. The optimal time is from 20 minutes.
3. Preheat the oven to 180-190°C
4. Cut the onion into rings or half rings no more than 1 mm thick.
5. First place the onion in layers in a baking dish, and then the marinated flounder fillet. Drizzle olive oil over fillets; then close the mold with a lid. If you do not have a mold with a lid, you can cover a regular frying pan or mold with a sheet of food foil or line a baking sheet with foil, place the fish and wrap the edges of the sheet.
6. Bake for up to 50 minutes with a lid and another 10-15 minutes without it.

Juicy baked flounder with a crispy crust is ready!

The use of flounder for weight loss

Nutritionists advise using the so-called flounder diet , which includes the maximum allowable amount of this fish and salads from raw vegetables.
Of course, such a diet is absolutely not suitable for people suffering from sensitivity to marine fish (food allergies)!

The effect of regular consumption of flounder will increase if you follow the principles of a healthy diet . It is unacceptable to eat fried, and therefore oil-soaked fish. Preference should be given to dietary cooking of steamed whole pieces of fish fillet or low-fat fish cutlets.

Vegetable stew

For this recipe, also prepare flounder fillets or buy ready-made ones. You will need about 700 g of it (a carcass weighing about 1 kg).

Ingredients:

• Fish: 700 g;
• Fresh carrots: 200 g.
• Onions: 200-300 g.
• Fresh herbs (parsley, basil, dill or mixture): 100 g.
• Water: 200 ml;
• Wheat or rice flour: 30 g;
• Refined oil: 3 tbsp;
• Spices to taste;
• Celery, whole root (40 g) or powder (8-10 g);
• Salt: 1 pinch.

Preparation:

1. Cut the onions and carrots into cubes or half rings.
2. If you have whole celery root, chop it.
3. Boil water in a saucepan and add carrots, onions and celery. Cook until half cooked.
4. Thaw the flounder fillet or cut the carcass. Cut into pieces
5. Empty the frying pan and pour some vegetable oil into it.
6. Bread each piece of fish in flour.
7. Fry seafood for 2-3 minutes on each side
8. Then transfer to a saucepan with vegetables and simmer covered for about 30 minutes. Add water as needed.
9. Finely chop the fresh herbs. Sprinkle it over the finished stew before serving.

Fish cutlets

Flounder is used to prepare meatballs, which will differ from other fish cutlets due to their tender core. This seafood has few bones and the cutlets will take a little time to cook.

Ingredients:

• Fillet: 700 g.
• Onions: 100 g.
• Stale bread/crumbs/bread crust: 150 g.
• Breadcrumbs or ready-made breading: 100 g
• Fresh dill: 100 g.
• Butter: 50 g.
• Semolina: 2-3 tbsp.
• Spices: to taste.
• Salt: 1 pinch.

Preparation:

1. Thaw the flounder fillet in advance or cut up the carcass of chilled fish.
2. Peel the onion and cut into 4 parts.
3. Soak crackers, stale bread or bread crust in water until soft.
4. Grind the fillet, soaked bread and onion through a meat grinder or put it through a blender; Stir the mixture until smooth.
5. Add finely chopped herbs, raw egg, softened butter, semolina, salt and spices.
6. Mix the minced meat well.
7. Place the mixture in the cold for 20-30 minutes: after that it will mold well.
8. Form small cutlets and roll in breading.
9. Fry the cutlets in a hot frying pan (2-3 minutes on each side), and then simmer them under the lid for 10-12 minutes.

Optimal cooking methods

Tender and dense flounder meat can be prepared in a variety of ways. The best heat treatment options for the diet are baking, stewing, grilling or steaming. At the same time, you should not cook flounder in water - it will quickly lose its natural taste and become tougher.

Thanks to its special texture, the fish fillet cooks as quickly as possible: the meat will be ready in about 8 minutes on the grill, in 15 minutes in the oven. Rapid heat treatment allows you to preserve all the beneficial substances. Adding various spices and marinades to the fish, which are allowed on the diet, adds variety to the menu.

Flounder in sour cream

The most delicate baked fish with a soft, creamy taste. You will need an oven for cooking.

Ingredients:

• Fillet: 1000 g (about 1.2 kg chilled fish).
• Sour cream: 250-300 g.
• Onion: 200 g.
• Garlic: 1-2 cloves.
• Rosemary: ¼ tsp.
• Salt: 1 pinch.

Preparation:

1. Cut the onion into thin half rings. Place it in a medium baking dish: no larger than 20x30 cm (or 28 cm in diameter).
2. Cut the flounder fillet into pieces.
3. Peel the garlic cloves and crush them in a press or with the flat side of a knife.
4. Mix sour cream, garlic, rosemary, salt.
5. Place the seafood pieces in a mold on top of the onions and pour sour cream sauce over them. It is desirable that it completely covers the pieces of fish.
6. Preheat the oven to 180°C.
7. Place the uncovered pan in the oven and bake the dish for about 40 minutes.

What to serve with?

Like all fish dishes, the recipes on our list can be perfectly complemented with vegetables and potatoes. Any rice side dishes are also suitable: risotto with vegetables, boiled and oven-baked rice.

Vegetables in addition to flounder can be fresh (salad of cucumbers, tomatoes, peppers, lettuce), stewed (vegetable stew of carrots, potatoes, peppers); grilled (peppers, tomatoes, zucchini).

All of the seafood dishes listed above belong, rather, to the second (hot) category. Therefore, they can be served with a light vegetable side dish after the soup. All the recipes in our selection assume that the result is served to the table immediately, hot.

Traditionally, chilled white wine is served with fish: for example, Riesling or Muscat.
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