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Firm white meat, delicate flake, fine texture, mild flavor. Lean fish.


• Whole or drawn fish: 3/4 to 1 pound per serving.
• Dressed or cleaned fish: 1/2 pound per serving.
• Fillets or steaks: 1/4 to 1/3 pound per serving.


Remember to purchase seafood last and keep it cold during the trip home.
(Flounder Recipes)

flounderFresh whole fish should have:
-- A shiny surface with tightly adhering scales.
-- Gills that are deep red or pink, free of slime, mucus and off-odor.
-- Clean shiny belly cavity with no cuts or protruding bones.
-- A mild aroma, similar to the ocean.

Fresh steaks, fillets and loins should have:
-- A translucent look.
-- Flesh that is firm and not separating.
-- A mild odor, similar to the ocean.
-- No discoloration.
-- Packaging that keeps them from being bent in an unnatural position.


    • Keep raw and cooked seafood separate to prevent bacterial cross-contamination.
    • After handling raw seafood thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water.
    • Always marinate seafood in the refrigerator.
    • Discard marinade; it contains raw juices which may harbor bacteria.
    • When marinade is needed for basting reserve a portion before adding raw seafood.


    • The general rule is 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F.
    • If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time.
    • Fillets less than 1/2 inch thick do not need to be turned during cooking.
    • Fish cooks quickly. Do not overcook.
    • Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.
    • Poaching, steaming, baking, broiling, sautéing, microwaving are excellent low-fat cooking methods, if you do not add high-fat ingredients.
    • Marinate in your favorite salad dressing prior to cooking.
    • Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad.
    • Broil or grill with lime-butter and seasoned salt.
    • Oil the grill to prevent fish from sticking.
    • Bake whole fish with a crab or shrimp stuffing.
    • Add leftover fish in broken pieces to salads, soups or sauces.


Nutritional values for approximately 4 ounces (114 grams) of raw, edible portions

    Calories 100  
    Calories From Fat 10  
    Total Fat 1 g
    Saturated Fat 0 g
    Cholesterol 70 mg
    Sodium 55 mg
    Total Carbohydrates 0 g
    Protein 0 g

Florida Department of Agriculture and Consumer Services



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