Fresh wild flounder fillet is a lean, protein-rich flatfish with a mild, delicate flavor and flaky texture. This nutrient-dense white fish is caught wild and sold fresh, making it ideal for a variety of cooking methods including baking, grilling, broiling, and sautéing. Flounder pairs well with light seasonings, butter, herbs, and a squeeze of lemon juice.

Each serving provides excellent nutritional value as a lean protein source. Flounder is rich in high-quality protein while being very low in calories and fat, making it an ideal choice for health-conscious diets. The fish contains beneficial omega-3 fatty acids including EPA and DHA, which support heart health, brain function, and reduce inflammation. It serves as an excellent source of selenium, which plays a vital role in the body's antioxidant system and immune health.

Nutrition per 3 oz serving: 100 calories, 19g protein, 1.5g fat, 0g carbohydrates. Rich in vitamin B12 (69% DV), vitamin D (22% DV), selenium (75% DV), phosphorus (31% DV), and niacin (10% DV). Contains omega-3 fatty acids (0.38g EPA and DHA per serving). Flounder has very low mercury levels and is listed among the FDA's "best choices" for seafood consumption, making it safe for pregnant women, breastfeeding mothers, and children.