Reviewed by Dietitian Kelli McGrane, M.S., RD

Key Points

• Alaska sole, also called flounder, is an underrated protein source for folks trying to lose weight.

• It’s low in calories, yet packs essential nutrients, including protein, omega-3 fatty acids and selenium.

• Flounder takes less than 10 minutes to prepare and has a mild, versatile taste.

When it comes to which protein to eat for weight loss, fish is an excellent choice. After all, eating fish as part of a reduced-calorie diet has been linked to greater reductions in body weight and waist circumference, compared to fish-free eating patterns.

Out of all the fish at the seafood counter, salmon tends to steal the spotlight thanks to its rich taste and impressive nutrition profile. But why limit yourself when there are so many more fish in the sea (literally!). One underrated fish to consider? Alaska sole, also known as flounder. This mild, delicate and highly versatile fish might just be the protein source your weight loss journey has been missing. Keep reading to learn why.

The Benefits of Flounder for Weight Loss

Flounder, or Alaska sole, is easy to cook and packed with essential nutrients, making it an excellent choice for those trying to lower or manage their weight. Here are some key benefits of this unsung protein powerhouse.

Source of Omega-3 Fatty Acids

Alaska sole is a source of omega-3 fatty acids, a type of healthy fat that supports overall health and may aid weight loss efforts. While more research is needed, one review found omega-3 intake to be linked with positive weight management outcomes, including increased reductions in body fat. While this fish doesn’t contain as many omega-3s as salmon, it does contain more than other fish choices, including cod, tilapia and catfish., And unlike many other fish also high in omega-3s, Alaska Sole is naturally low in both calories and fat.

Low in Calories, High in Protein

One of the greatest benefits of Alaska sole is its stellar nutritional profile. It’s low in calories yet packed with high-quality protein. This lean protein keeps you satisfied after meals without overloading your body with calories. Toby Amidor, MS, RDN, says that lean protein sources, like flounder, are ideal for folks trying to lose weight as these foods provide the energy needed for daily activities while also helping to preserve muscle mass. Three ounces of cooked flounder provides 13 grams of protein and just 73 calories.

Contains Selenium

Flounder is also an excellent source of selenium—an essential mineral with potent antioxidant effects. When it comes to weight loss, selenium is particularly beneficial thanks to its role in maintaining a healthy metabolism. Specifically, selenium helps regulate thyroid hormones, which help regulate your metabolic rate and help you achieve or maintain a healthy weight. In fact, sudden or unexplained changes in weight can sometimes be a sign that your thyroid hormone levels are too high or too low.

Quick and Easy to Cook

Another advantage of Alaska sole is how quickly and effortlessly it cooks, making it perfect for busy lifestyles. A fillet of flounder can be pan-seared, baked or steamed in under 10 minutes, sparing you from spending excessive time in the kitchen. A quick protein-packed meal ensures you stay on track with your weight loss goals even when life gets hectic.

Why Protein is Important for Weight Loss

Protein is a critical component of any successful weight loss program. Here’s how a high-protein diet can enhance your efforts.

Preserves Lean Muscle Mass

When you’re losing weight, your goal is to lose fat, not muscle. ”A protein-rich diet helps preserve lean muscle mass, which is essential for maintaining metabolic health. Even if you’re on a calorie deficit, fueling your body with protein ensures that you’re maintaining muscle mass while mainly losing fat,” explains Amidor.

Supports Metabolism

“Protein has a higher thermic effect (TEF) than fats or carbs, meaning the body burns more calories digesting protein than burning carbs or fats,” says Brea Lofton, MS, RDN. This process refers to the energy your body requires to digest, absorb and metabolize nutrients. This higher calorie burn may contribute to overall energy expenditure, making it a helpful component of a weight loss strategy.

Promotes Satiety

One of protein’s strongest advantages is its ability to promote satiety. “Protein keeps you feeling fuller for longer, reducing overall calorie intake. This is key for improving our weight and body composition, where we’d want to maintain a caloric deficit to support sustained weight loss over time,” says Lofton. Research shows that people on high-protein diets tend to consume fewer calories throughout the day, supporting their weight loss journeys. Including protein in your diet can help you feel fuller longer, potentially preventing overeating later in the evening.

Important to Take With Weight Loss Medications

For those taking weight-loss medications, like GLP-1 agonists, protein intake becomes even more important. Appetite-reducing drugs may lead to reduced muscle mass over time. Protein helps counteract this by ensuring your body gets the nourishment it needs for muscle health while still aiding in fat loss. Doctors and other weight loss experts often recommend high-protein, low-calorie diets to complement these medications effectively.

How to Enjoy Flounder

Adding flounder, or Alaska sole, to your diet is simple to do, especially thanks to how quickly this thinner fish cooks. Here are some quick tips to incorporate it into your meals.

• Pan-sear For a Crispy Crust: Season your fillets with a pinch of salt, pepper and lemon juice, then cook in a little olive oil for a quick, golden-brown finish.

• Bake With a Vegetable Medley: Lay Alaska sole on a bed of veggies like zucchini or asparagus, season, and bake for an easy, nutrient-packed sheet pan dinner.

• Put a Fishy Spin on Taco Night: Use flounder as the base for tacos, topped with shredded cabbage, salsa and a drizzle of yogurt-based sauce for a fresh, satisfying meal.

• Steam With Herbs and Spices: Place the fish in a steamer with dill, parsley and sliced lemon for a simple, low-calorie protein source.

Our Expert Take

Alaska sole, or flounder, is an often overlooked protein source that deserves a spot on your plate—regardless of whether you’re trying to lose weight or simply eat healthier. It boasts protein, omega-3 fatty acids and essential vitamins and minerals, like selenium. Plus, it’s quick to cook, making it a top contender for busy weeknights. Combined with an otherwise healthy diet, Alaska sole may help you stay full, support your metabolism and maintain muscle while working towards your weight goals. The next time you’re at the fish counter, save the salmon for the person behind you and add Alaska sole to your cart instead. 

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