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Fried flounder sandwich Calories
Breaded fried flounder served in a sandwich bun
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried flounder sandwich (180 g) has 423 calories. That works out to 235 calories per 100 g. It contains 36.2 g of carbs, 24.3 g of protein, 20 g of fat and 2.2 g of fiber. Its 48.6 µg of Selenium covers 88% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.
Fried flounder sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
423
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
24.3g
· 49% DV
Fat
20g
· 26% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 23% · Fat 43%
Fried flounder sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 423 kcal | |
| Total fat | 20 g | 26% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.09 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 2.2 g | 8% |
| Protein | 24.3 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Fried flounder sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 423 kcal |
| 1 piece (mini) | 70 g | 165 kcal |
| ½ piece (half) | 90 g | 212 kcal |
| 100 g | 100 g | 235 kcal |
| 1 piece (small) | 115 g | 270 kcal |
| 1 serving (medium) | 150 g | 353 kcal |
| 1 serving (large) | 180 g | 423 kcal |
| 1 serving (extra large) | 240 g | 564 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Fried flounder sandwich
What is a fried flounder sandwich?
A fried flounder sandwich is a breaded, fried flounder fillet served in a bun, often with lettuce, pickles, and tartar sauce. It is a familiar seafood sandwich, especially on casual restaurant and fish-and-chip menus.
How do you make a fried flounder sandwich at home?
To make a fried flounder sandwich, coat flounder fillets in flour, egg, and breadcrumbs, then fry until golden and cooked through. Drain them well, place them in toasted buns, and add your preferred sauce and toppings.
What sauce goes best on a fried flounder sandwich?
Tartar sauce is a classic match for a fried flounder sandwich because its tangy, creamy flavor complements the mild fish. Remoulade, lemon mayonnaise, or a little hot sauce also works well if you want a different flavor.
What should you serve with a fried flounder sandwich?
French fries, coleslaw, and dill pickles are classic sides for a fried flounder sandwich. For a lighter meal, serve it with a green salad or crunchy vegetables dressed with lemon.
How do you keep a fried flounder sandwich crispy?
To keep a fried flounder sandwich crispy, drain the fillet well after frying and assemble the sandwich just before serving. Spread sauce on the bun rather than directly on the crust, and add wet toppings at the last moment.
Can you make a fried flounder sandwich in an air fryer?
Yes, you can cook the breaded flounder for a fried flounder sandwich in an air fryer. Arrange the fillet in a single layer, lightly coat it with oil, and cook until the coating is crisp and the fish is fully cooked.
Can you use frozen flounder for a fried flounder sandwich?
Yes, frozen flounder works for a fried flounder sandwich once it has thawed completely. Pat the fillet dry before breading; excess moisture can make the coating slide off or turn soggy instead of crisp.
How do you keep the bun from getting soggy in a fried flounder sandwich?
Toast the bun for a fried flounder sandwich and place a dry layer of lettuce between the fish and the bread. Add tomato and sauce shortly before eating, since their moisture can soften the bun.
Is a fried flounder sandwich healthy?
A fried flounder sandwich provides protein from the fish, but breading and frying add fat and refined carbohydrates. For a lighter version, bake or air-fry the fillet, use a modest amount of sauce, and add vegetables.
How should you store and reheat leftover fried flounder sandwich?
Store leftover fried flounder sandwich components separately in the refrigerator when possible, so the bun does not absorb moisture. Reheat the fish in an oven or air fryer to help restore its crisp coating, then assemble the sandwich again.
Fried flounder sandwich Vitamins & Minerals
Vitamins
B12
1.71µg · 71% DV
B3
6.66mg · 42% DV
B1
0.29mg · 24% DV
Vitamin E
3.24mg · 22% DV
Minerals
Selenium
49µg · 89% DV
Phosphorus
324mg · 46% DV
Sodium
774mg · 34% DV
Iodine
43µg · 29% DV
Potassium ⭐
405mg · 12% DV
Fried flounder sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried flounder sandwich
To burn the 423 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fried flounder sandwich?
A fried flounder sandwich pairs a breaded, fried flatfish fillet with a soft sandwich bun. The fish is mild and tender beneath its crisp coating, making it an easy lunch or casual meal. In places where fried-fish sandwiches are popular, it is often served with lettuce, pickles or a tangy sauce; you can add lemon and fresh greens for a brighter finish. The fish contributes protein, while the bun supplies most of the carbohydrates and frying adds fat. For a lighter meal, go easy on rich sauces and serve it with a crisp salad.
How Nutritious Is Fried flounder sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fried flounder sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fried flounder sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Fried flounder sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried flounder sandwich Fat Profile
SATURATED
3.15g
MONOUNSATURATED
7.47g
POLYUNSATURATED
5.67g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.