Flounder fish tacos
Flounder fish tacos are a popular seafood dish featuring mild, flaky white fish, typically pan-seared, grilled, or fried, served in a warm tortilla. They are commonly topped with fresh cabbage or slaw, a creamy sauce like chipotle mayo, and a squeeze of lime. This dish is a staple of Baja California, Mexico, and has become a beloved item in coastal and Mexican-American cuisine.
🍽️ Nutrition at a glance
Flounder fish tacos are a good source of lean protein and are generally moderate in fat, depending on the cooking method and toppings. They provide essential nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a typical serving ranging from 300 to 450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 32 g |
| Fat | 16 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 620 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 34 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 4.2 mg |
| Potassium | 420 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin C | 8 mg |
| Iron | 1.8 mg |
Per 2 tacos (approximately 250 g) · estimated, varies by recipe
💡 What's interesting
Culturally, flounder tacos represent the fusion of traditional Mexican street food with the abundant seafood of the Pacific coast. Nutritionally, using a lean white fish like flounder makes this a lighter, protein-rich alternative to heavier meat tacos, often enhanced with fiber from cabbage slaw.
