Flounder is a mild, flaky white fish that provides DHA, protein, omega-3 fatty acids, and B vitamins. As a low-mercury seafood option, it's a good choice to include regularly during pregnancy. Its delicate flavor works well with simple, thorough cooking methods.
Why it's good in pregnancy
DHA and omega-3s in flounder support your baby's brain and eye development, which is especially important as pregnancy advances. Its protein contributes to your baby's tissue growth, while B vitamins support energy metabolism and nervous system development. As a low-mercury fish, flounder can be part of your regular seafood rotation during pregnancy.
Key nutrients
DHASupports your baby's brain and eye development.
ProteinBuilds and supports your baby's growing tissues.
Omega-3Contributes to healthy fetal brain development and cardiovascular health.
B VitaminsSupport energy metabolism and nervous system function.
Serving ideas
Baked flounder with lemon and herbs
Flounder fillets pan-seared until fully cooked
Flounder baked in parchment with vegetables
Grilled flounder served with a side of grains
Flounder steamed with light seasoning
Safety
Cook thoroughly; low-mercury choice.
Purchase flounder from a reliable source, keeping it well chilled and using it within a day or two of purchase, or freezing it for later use. Cook flounder thoroughly until it turns opaque and flakes easily with a fork, avoiding raw or undercooked preparations like sushi during pregnancy. Store raw fish separately from other foods to avoid cross-contamination, and wash hands and surfaces after handling. Reheat any cooked leftovers until steaming hot before eating again.
Common questions
Is flounder a safe fish to eat during pregnancy?Yes, flounder is a low-mercury fish that's safe to eat regularly when cooked thoroughly.
How should flounder be prepared during pregnancy?It should be cooked until opaque and flaky, avoiding any raw or undercooked forms.
Can flounder help meet omega-3 needs in pregnancy?Yes, it provides DHA and omega-3s that support your baby's brain development.
Did you know?
Flounder is a flatfish with both eyes on one side of its body, an adaptation for life on the ocean floor.
Its low position in the food chain contributes to its generally low mercury levels.
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