Flounder tacos
Flounder tacos are a light, flavorful seafood dish featuring tender, flaky white fish, typically pan-seared or grilled and served in a soft corn or flour tortilla. Common toppings include shredded cabbage or slaw, a creamy sauce like chipotle mayo or avocado crema, fresh cilantro, lime, and a spicy salsa. This dish is a popular staple in coastal Mexican and Tex-Mex cuisine, especially in regions with access to fresh catch.
🍽️ Nutrition at a glance
Flounder tacos are a high-protein, lower-carb meal, with the fish providing lean protein and healthy fats. A typical serving (2 tacos) offers key nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie ballpark of 300-450 calories, depending on the tortillas and toppings.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 22 g |
| Carbs | 35 g |
| Fat | 16 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 650 mg |
| Potassium | 420 mg |
| Phosphorus | 280 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 5 mg |
| Selenium | 38 mcg |
| Magnesium | 55 mg |
| Vitamin C | 8 mg |
| Iron | 2.5 mg |
Per 2 tacos (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, flounder tacos highlight the tradition of using local, sustainable seafood in coastal communities, turning a simple catch into a celebrated street food. Nutritionally, flounder is one of the leanest fish available, making it an excellent choice for a light yet satisfying meal that doesn't skimp on flavor.
