Flounder: the benefits and harms of unusual fish for the human body

What it looks like and where it lives

Flounder is difficult to confuse with other fish. You will immediately find it on the store counter: it has a flat body with a characteristic oval shape, and its eyes are located on one side of the body. The sides have different colors - one is light and the other is dark with an olive tint.

The average size of the fish is 50 cm - an individual usually reaches it in five years of life. By the way, flounder can be called one of the longest-livers in the sea, because it lives on average 30 years.

There are few bones in it, they go mainly around the head and from the spine and are very easily separated. There are very small bones in the fin area. So flounder will certainly appeal to those who don’t like bony fish.

Flounder is predominantly a marine inhabitant and is most common in the Atlantic Ocean, White, Okhotsk and Baltic Seas. However, there is also a river variety of it - glossa.

The flounder family has up to five thousand species. The most famous of them:

• yellowfin or yellow-bellied;
• white-bellied;
• royal;
• halibut-shaped;
• star-shaped;
• dab;
• Murmansk flounder-ruff.

Interesting fact: many people do not know the difference between halibut and flounder. The answer is simple: they belong to the same family, but halibut is larger and its meat has more fat content.

Sea flounder

The salty environment is home to dozens of species of flat fish that thrive both on the shallow coastal shelf and at depths of several kilometers. They are characterized by a wide variation in size, body shape, fin color, sighted and blind sides.

Common sole

The basic taxon (Pleuronectes platessa), living in low- and high-salinity water (10-40%) at depths of 30-200 m, is an important commercial fish object. Inhabits the Eastern Atlantic, Mediterranean, White, Barents, Baltic and other seas. The main color is brown-green with reddish or orange spots. It grows up to 6-7 kg, maximum size up to 1 m. It has well-developed mimicry.

White-bellied flounder

Sea bottom fish that grows up to half a meter. The minimum commercial size is 21 cm. Features of appearance are an arched diluted lateral line, milky color of the blind side, brown or wheat-brown color of the eye side. There are two subspecies:

1. Southern white-bellied flounder (Lepidopsetta bilineata mochigarei) lives in the coastal zone of Primorye and the Sea of ​​Japan.
2. Northern (Lepidopsetta bilineata bilineata) - in the waters of the Kamchatka, Okhotsk and Bering seas. Both form large populations in Peter the Great Bay (southern Primorsky Krai) and the Strait of Tartary, which separates Sakhalin from the mainland.

To learn more:

Pelengas: valuable fish of the mullet family

Yellowfin flounder

A cold-loving species (Limanda aspera) from the genus Limanda, which is common in the Sea of ​​Okhotsk, Japan and Bering Sea. Fish are plentiful off the western coast of Kamchatka and Sakhalin. Prefers depths of 15-80 meters, where it adheres to sandy soils. Other common names for the taxon - spiny limanda and red flounder - are given because of the spiked scales and rounded brown body framed by yellow-golden fins. The maximum size is 45-50 cm with a weight of 0.9-1.0 kg.

Far Eastern flounder

Collective name for a dozen taxa of flat fish. In addition to the yellowfin, star and white-bellied forms, there are two-lined, long-snouted, proboscis, halibut, yellow-bellied, warty and others. It is the northern territories that provide the majority of the world's catch of flounder.

Halibut

Three genera represent 5 species living in the Atlantic and the extreme waters of the Pacific and Arctic Oceans (Barents, Okhotsk, Bering, Sea of ​​Japan). The largest size is the white halibut (Pacific - Hippoglossus stenolepis, Atlantic - Hippoglossus stenolepis), which grows in length up to 450 cm and weighs 350 kg.

The smallest representative of the genus is the arrow-toothed halibut (American - Atheresthes stomias, Asian - Atheresthes evermanni), rarely gaining weight over 7-8 kg with a length of 70-80 cm. The main biological feature of the taxon includes scales, like on a sighted one (ctenoid with denticles along the edge ), and on the blind (cycloid with a smooth edge) sides. The black halibut (Reinhardtius hippoglossoides) has intermediate dimensions, for which the record is 35-40 kg with a height of 125-130 cm.

Big diamond

Another fish similar to flounder is a representative of the Kalkan family - the sea pheasant, or turbot (Scophthalmus maximus), with a large body without a covering of scales. Instead, nature has provided a protective mechanism in the form of many bone spines. Due to the angular shape of the fins and outstanding size (up to 1 meter in length), the fish is also known as the large diamondfish. Sea pheasant is a valuable commercial species and is widely reared on farms in Spain, Portugal, France, Iceland and China. The natural range of turbot flounder includes the Baltic, North, and Mediterranean seas.

Sole

The scientific name of the species is European solea (Solea solea). The heat-loving fish belongs to its own genus Soleidae and lives in the eastern Atlantic, Red, Mediterranean, South China, Baltic and Black Seas. Grows up to 65-70 cm with a weight of 2.5-3.0 kg. It has the status of a world delicacy thanks to its tender, tasty and juicy meat with a minimum of bones. The European salt is characterized by an elongated leaf-shaped body, which is complemented by an asymmetrical head with an oblique mouth and right-handed eyes. The sighted side is pale brown with many dark spots and covered with small scales.

To learn more:

Halibut: types of fish, differences and lifestyle features

Under the trade name “sea tongue,” dishonest sellers often sell not only fillets of less valuable flounder fish, but even pangasian catfish, which are generally representatives of freshwater ichthyofauna.

Chemical composition and calorie content

Flounder is known not only for its unusual appearance. It is valued for its composition, rich in healing substances and microelements, such as:

• vitamin A, D, E, C;
• B vitamins;
• iodine;
• sodium;
• phosphorus;
• magnesium;
• copper.

100 grams of fish contain the most water (80 g) and proteins (15 g). There is very little fat - only 3 grams, and there are no carbohydrates at all.

Flounder has a low calorie content and, due to this, outperforms meat and poultry.

In its raw form, the calorie content per 100 grams of fish is about 80 kcal; for boiled fish, this figure increases to 100 kcal; for fried fish, up to 120 kcal.

The most calories are in the hot smoked product. Its energy value reaches 200 kcal.

Flounder spawning

The spawning time for each taxon is different and depends on the region, the timing of spring, and the rate of water warming (up to +2-5°C). The general breeding season for most species falls between February and May. But there are exceptions - turbot (large diamond) goes to spawn in the Baltic and North Seas in April-August, and polar flounder spawns in the ice-covered Kara and Barents Seas in December-January.

To learn more:

Vobla - what kind of fish, description and way of life

Puberty occurs between the 3rd and 7th years of life. Females are characterized by high fertility; one clutch can contain 0.5-2 million pelagic eggs with an incubation period of 11-14 days. Deep (7-15 m) coastal areas with a sandy bottom are chosen as spawning grounds, although flounder successfully spawn at depths of up to 50 m due to the high buoyancy of the eggs and the absence of the need to attach them to a solid substrate. The swimmable fry has a classic vertical shape with symmetrically developed sides. Zooplankton and small benthos serve as nutritious food base.

Beneficial features

The main benefit of flounder for the human body is its high amino acid content:

• aspartic;
• glutamine;
• threonine;
• serine;
• glycine

These substances promote more active collagen production, act as antioxidants, slow down the aging process, and also help to better tolerate stress and increase brain activity.

Fish also contains omega fatty acids, which lower the amount of bad cholesterol in the blood. They improve the functioning of the heart muscle and blood vessels, and significantly reduce the risk of thrombosis.

Other beneficial characteristics of flounder contribute to:

• improving vision;
• normalization of the nervous system;
• reducing the risk of developing depression;
• increasing immunity.

Benefits for children

You can give this fish to a child starting from 8-9 months. The protein and amino acids it contains in abundance will help in the formation of muscle tissue and internal organs.

Flounder contains a lot of iodine, which ensures good functioning of the thyroid gland and improves the child’s metabolism. Large amounts of calcium, magnesium and phosphorus will help your baby have healthy teeth and bone tissue.

I recommend starting complementary feeding with boiled fish, crushed to a puree. Carefully monitor your baby's reaction, and if allergies or digestive problems occur, avoid this product for a while. Also try to clean the fish carefully so that no bones get into the puree.

Benefits for the elderly

Flounder is highly recommended for mature people over 50 years of age. After all, the vitamin E it contains helps slow down the aging of the body, reduce the risk of memory problems and improves brain activity.

A favorable combination of beneficial substances helps in the treatment of joints and strengthens bone tissue, and also improves the functioning of the heart.

Interesting fact: don’t forget about flounder caviar. It contains even more useful substances than the fish itself, and a lot of iron. If desired, caviar can be salted or fried, although in this form it will be contraindicated for those who suffer from pancreatitis or liver and kidney diseases.

Benefits for pancreatitis

Flounder can also help those who suffer from inflammation of the pancreas. This disease requires a particularly strict diet, and fish will help make it more interesting without causing any harm to the body.

I recommend steaming the flounder whole or in the form of cutlets. This will save nutrients as much as possible. Remember that in this case you need to add spices very carefully, and it is better to limit yourself to a small amount of salt.

Important! If you have pancreatitis, you should not eat fish soup, as well as smoked and fried fish.

Harm to the body from flounder

First of all, beware of eating flounder in large quantities. Like any other fish such as cod, tuna, king mackerel and wild sturgeon; Flounder contains some mercury in its tissues, which can harm pregnant women and children if consumed in large quantities. According to the American Pregnancy Association, pregnant women and children should not consume more than 340 grams of flounder per week.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Flounder

About the author: Alexander Fedorov

Candidate of Biological Sciences, biologist, nutrition expert. Graduated from Stavropol State University with a degree in Biology at the Faculty of Biology and Chemistry.

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Use in cooking

You can find interesting flounder dishes in the recipes of many countries.

It can be boiled, steamed, baked in the oven or fried in a frying pan. The fish can be stewed with vegetables or mushrooms, or fillet rolls can be made.

Flounder goes well with almost any side dish. Choose what suits you best: rice, potatoes or vegetables.

The delicate taste of fish is perfectly complemented by olives, pepper, bay leaves and lemon.

Many people are hesitant to try recipes with flounder because the process of processing it has its own characteristics and may seem complicated. Trust me, this is not true - read our material on how to clean flounder and you will see for yourself that it is very simple.

I prefer to bake it in the oven - it turns out quickly and very tasty.

Simply place the fish on pre-prepared foil, drizzle with a little olive oil, and season with salt and pepper. Also add potatoes, cut into small slices, and cherry tomatoes.

Wrap and place in an oven preheated to 180 degrees for 20-30 minutes. This way you will immediately prepare a complete dish with a side dish.

If you are watching your figure or trying to lose extra pounds, it is healthier to steam fish. Yes, its taste will be more delicate, but it will retain more vitamins and will not add calories. In this case, a salad of cucumbers and tomatoes is ideal as a side dish.

On our website you will find other delicious flounder recipes.

Cooking flounder dishes

Preparing a tasty and appetizing dish will not be difficult. Fish meat has high taste characteristics, a sweetish taste with a delicate tint. Therefore, the variety of dishes depends only on imagination and cooking skills. Culinary masters in most cases fry it in a frying pan, bake it in the oven, grill it, marinate and stew it.

It is not recommended to cook fish soup and various soups. Since the specific smell of fish can discourage appetite. Nevertheless, you can successfully prepare main courses. The smell of fish is counteracted by various spicy sauces.

When preparing fish pulp, do not forget that it needs to be cooked over low heat. Otherwise, there is a risk of spoiling the meat. At high heat, the fish fillet will simply turn into mush.

The taste of this fish fillet is highly valued in European countries . They make simple, but nevertheless very tasty dishes from it.

Grease the dishes with oil, put in layers of fried garlic and onions, pieces of fish fillet, thinly sliced ​​lemon and also chopped tomato, and again fish pieces. Place butter, cut into small slices, on top and put it all in the oven. Prepare the dish at a temperature of 190−200 degrees for 20−25 minutes. A dish of boiled or fried potatoes is placed on the table. Instead of potatoes, you can use fried eggplant or zucchini.

Harm and contraindications

Flounder does not have many contraindications, but it should not be eaten by those who are allergic to seafood or have hyperthyroidism.

You should also refrain from eating smoked and dried fish if you suffer from liver and kidney diseases.

Excessive consumption of fried or smoked fish can negatively affect joints and cause swelling.

You need to be very careful when eating raw fish. If it has not been stored in accordance with all sanitary standards, it may contain eggs of parasites dangerous to humans - helminths.

You can learn more about the properties of fish from the video.

Benefits and harms in diseases

When consumed rationally, the beneficial properties of flounder can alleviate the course of certain diseases, including cholecystitis, autoimmune disorders, and relieve chronic fatigue.

• Diabetes

In case of diabetes mellitus, fish can help prevent cardiovascular pathologies by brightening up the regular diet. It is optimal to eat twice a week. Diabetics are allowed to eat only low-fat fish, and flounder is just what they need. Research by scientists published in The American Journal of Clinical Nutrition has proven that with such a diet, the risks of developing the disease are significantly reduced. Men's rates were higher than women's. But fatty fish had the opposite effect, increasing the risk of developing type 2 diabetes in women by 2 times.

• Pancreatitis

Flounder is excellent for the diet menu for pancreatitis. Omega-3 acids can relieve inflammation and reduce cholesterol levels. The product is rich in easily digestible proteins, which allows you to quickly saturate the body without harm.

• Gastritis

Steamed, boiled, or baked fish does not irritate the gastric mucosa, which means it is allowed in the diet for people with gastritis. The polyunsaturated fatty acids in the composition are capable of restoring damaged epithelium and act as an antioxidant.

• Gout

For gout, flounder, like any lean fish, can be eaten twice a week. When used correctly, it can reduce joint inflammation. The product improves metabolic processes, allowing you to quickly remove urea. Salted, smoked fillet will provoke an exacerbation of the disease, so in this form it is completely excluded from the diet.

• Dementia

High-quality flounder slows down the development of senile dementia. When used rationally, it helps restore neural connections and improve immunity.

If you do not follow the diet recommended by doctors, flounder will bring not only benefits, but also harm.

How to choose and store correctly

Flounder lives at the bottom of reservoirs, so over time it can accumulate harmful substances from the water and small fish on which it feeds. Therefore, it is so important to choose sellers who strictly monitor the quality of the products offered and their storage conditions.

It is best to buy medium-sized fish - about 30 cm. It will have the most delicious and tender meat.

In addition, pay attention to the following details:

• the smell is welcome, characteristic but pleasant;
• the color is not dull, and the gills are pink;
• the eyes are transparent, unclouded.

It is best to buy fresh fish immediately before cooking, as it can be stored in the refrigerator for no more than 2 days. If you want to keep your fish longer, freeze it.

Interesting fact: the largest flounder was caught in the 70s of the last century and is kept in Korea: its weight is 130 kilograms and its length is more than two meters.

Flounder lifestyle

The life of flounder, like other types of fish, is a constant search for food. Therefore, flounder prefer muddy areas of the water area located near piers, natural reefs or pilings.

Her diet includes:

• polychaete worms and small fish;
• small crustaceans;
• various shellfish.

Flounder raids and destroys the spawning areas of various fish species. The predator can hide in various places or bury itself at the bottom in the sand, leaving only its eyes above the surface of the sand. It rarely moves to other layers of water, being constantly at the very bottom. It moves in a horizontal plane due to the wave-like movements of its body. It turns out that he searches for potential victims only at night, and is in hiding during the day.

Interesting! Flounder was discovered at the bottom of the Mariana Trench and, so far, it is the only species of fish found at such a depth.

Flounder can change the color of the upper plane of the body, which helps it camouflage itself with any type of bottom.

The natural enemies of flounder are:

• acne;
• halibut;
• Human.

When a flounder spawns, the female lays up to 10 million eggs. At a young age, she does not have pronounced body asymmetry. Over the course of three years, the body of the flounder begins to take on the usual shape for a flounder. Flounder can live in the wild for about 10 years.