Winter Flounder
Pseudopleuronectes americanus
Also known as Flounder, Sole, Lemon sole, Georges Bank flounder, Blackback flounder
Culinary Profile
Mild.
Lean, boneless, and flaky.
Flounder is a good, low-fat source of B vitamins and niacin.
Gastronomic Specifications
Biology & Habitat
Appearance
Winter flounder have an oval shape and a thick body. Their eyes are on the right side of their body. They have a straight lateral line and dark coloring. Their coloring often varies with their habitat, ranging from muddy to slightly reddish brown, olive green, or dark slate, to an almost black upper side. Their underside is white, and their dorsal and anal fins are often tinged with pink, red, or yellow.
Biology
Winter flounder live 15 to 18 years and grow to more than 2 feet in length. They spawn during the winter and spring in shallow inshore waters, often returning to the same areas where they were born to spawn. Females usually produce between 500,000 and 1.5 million eggs. They deposit their eggs on sandy bottoms and algal mats at night, usually about 40 times every spawning season.
Where They Live
Range Winter flounder are found in estuaries and on the continental shelf of the Northwest Atlantic, from the Gulf of St. Lawrence, Canada to North Carolina. They are most common north of Delaware Bay. Habitat Winter flounder get their name because of their migrations. In the winter, adults migrate from offshore areas where they feed to inshore bays and estuaries where they spawn.
How to Buy & Source
Availability
Year-round.
Source
U.S. wild-caught from Maine to Virginia.
Commercial Fishery & Harvest
Commercial fishery: In 2023, commercial landings of winter flounder totaled approximately 821,000 pounds, and were valued at $1.6 million, according to the NOAA Fisheries commercial fishing landings database . Gear types, habitat impacts, and bycatch: Winter flounder are commonly harvested using trawl nets and to a lesser extent gillnets. Areas closures and gear restrictions reduce habitat impacts from trawl nets. Fishermen follow management measures to designed to reduce interactions with marine mammals, including gear modifications, seasonal closures, and use of marine mammal deterrents. Recreational fishery: There is a small recreational fishery for winter flounder. Anglers use bait to target flounder in nearshore waters.
Nutritional Benchmarking Across 65 Species
Where Winter Flounder ranks against the rest of the catalogue on each of USDA FoodData Central's per-100 g nutrient measures.
| Nutrient | Value | Rank | Percentile |
|---|---|---|---|
| Choline | 65 mg | 12 / 65 | 82% |
| Phosphorus | 252 mg | 16 / 111 | 86% |
| Vitamin D | 2.8 IU | 25 / 54 | 54% |
| Omega-3 EPA | 137 mg | 47 / 104 | 55% |
| Omega-3 DHA | 108 mg | 76 / 104 | 27% |
| Vitamin B12 | 1.13 µg | 80 / 106 | 25% |
| Selenium | 26.6 µg | 95 / 106 | 10% |
| Iron | 0.18 mg | 98 / 111 | 12% |
| Protein | 12.41 g | 100 / 111 | 10% |
| Zinc | 0.32 mg | 102 / 111 | 8% |
Other New England/Mid-Atlantic Fisheries
Sustainable species managed out of the same regional fishery council as Winter Flounder.
Atlantic Bigeye Tuna
Thunnus obesus
Bigeye tuna has a mild, meaty flavor, with a higher fat content than yellowfintuna. Sashimi lovers prefer it.
Atlantic Blacktip Shark
Carcharhinus limbatus
Sweet, meaty taste.
Atlantic Cod
Gadus morhua
Atlantic cod has a mild clean flavor. It is sweeter than Pacific cod.
Atlantic Common Thresher Shark
Alopias vulpinus
Mild flavor.
Atlantic Herring
Clupea harengus
Small fresh herring have a more delicate flavor, while larger herring have a fuller, oilier flavor.
Atlantic Mackerel
Scomber scombrus
Mackerel has a rich, pronounced flavor. For a milder flavor, cut out the outer bands of dark meat along the midline.
Atlantic Mahi Mahi
Coryphaena hippurus
Mahi mahi has a sweet, mild flavor. For a milder flavor, trim away darker portions of the meat.
Atlantic Sharpnose Shark
Rhizoprionodon terraenovae
Reported to be quite tasty.
Atlantic Skipjack Tuna
Katsuwonus pelamis
Skipjack tuna has the most pronounced taste of all of the tropical tunas.
Atlantic Spiny Dogfish
Squalus acanthias
Mild and sweet.
Similar by Flavour: Other Mild-Tasting Species
If you enjoy the mild flavour profile of Winter Flounder, these other species in the catalogue will feel familiar on the palate.
Acadian Redfish
Sebastes fasciatus
Mild and slightly sweet. Redfish can be used as a substitute for haddock and similar fish.
Alaska Pollock
Gadus chalcogrammus
Pollock has mild-tasting flesh and is similar to other white fish like cod or haddock.
American Lobster
Homarus americanus
Mild and sweet.
Arrowtooth Flounder
Atheresthes stomias
Mild, sweet flavor.
Atlantic Bigeye Tuna
Thunnus obesus
Bigeye tuna has a mild, meaty flavor, with a higher fat content than yellowfintuna. Sashimi lovers prefer it.
Atlantic Cod
Gadus morhua
Atlantic cod has a mild clean flavor. It is sweeter than Pacific cod.
Frequently Asked Questions
How much Winter Flounder is caught commercially?
Commercial fishery: In 2023, commercial landings of winter flounder totaled approximately 821,000 pounds, and were valued at $1.6 million, according to the NOAA Fisheries commercial fishing landings database . Gear types, habitat impacts, and bycatch: Winter flounder are commonly harvested using trawl nets and to a lesser extent gillnets. Areas closures and gear restrictions reduce habitat impacts from trawl nets.
How big does Winter Flounder get?
grow to more than 2 feet.
How should Winter Flounder be cooked?
Winter Flounder has Lean, boneless, and flaky. — suited to gentle methods that preserve moisture (poaching, sous-vide, low-heat roasting) as much as high-heat techniques (grilling, searing), depending on thickness of the cut.
Sustainability Story
U.S. wild-caught winter flounder is a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations.
Stock Structure
In U.S. waters, there are three stocks of winter flounder: Georges Bank, Southern New England/Mid-Atlantic, and Gulf of Maine. According to the most recent stock assessments: The Georges Bank stock is not overfished but still rebuilding, and is not subject to overfishing (2022 stock assessment). Summary stock assessment information can be found on Stock SMART .
Population
The Southern New England/Mid-Atlantic and Georges Bank stocks are not overfished. The Gulf of Maine stock has not been assessed, the population level is unknown, and management measures are in place.
Fishing Rate
Not subject to overfishing.
Habitat Impacts
Area closures and gear restrictions protect habitats that are affected by some kinds of trawl gear.
Bycatch
Regulations are in place to minimize bycatch.
Management
There are three stocks of winter flounder in U.S. waters, the Gulf of Maine, Georges Bank, and Southern New England/Mid-Atlantic stocks. NOAA Fisheries and the New England Fishery Management Council manage the fishery in federal waters. The Atlantic States Marine Fisheries Commission coordinates management of winter flounder in state waters (0 to 3 miles offshore).
Data Source: NOAA Fisheries
Nutritional Profile
per 100 g raw edible portion · 22 values
Energy
Macronutrients
Omega-3 Fatty Acids
Vitamins
Minerals
Source: USDA FoodData Central (SR Legacy). %DV is percent of 2,000-kcal daily value for adults.
calendar_month Harvest Season
Frozen available year-round.