Flounder recipe

[Tiffykins 673]

I'll preface this with the fact that I have been a seafood hater for as long as I can remember. I'm super paranoid about cooking it, yet alone actually liking fish. But, my surgeon recommended that I increase my seafood intake so I'm trying.

Crab Stuffed Flounder Recipe - Allrecipes.com

I changed a few things with this one to #1 cut the fat, and cholesterol, and #2 for what I had on hand and my personal tastes. But, for the most part kept it the same.

I used brummel brown spread in place of butter. I nixed the crackers, used 1/4 cup of panko bread crumbs, and used light miracle whip instead of mayo in the crab mixture with 1/3 cup of green, red, yellow sweet peppers. I also sprinkled the flounder filets with lemon pepper seasoning, and added 3 Tbsp of Tony Cachere's cajun seasoning and fresh grated Parmesan to the crab mixture.

I did NOT use the egg yolk/mayo topping. I baked the filets with the crab topping for 12 minutes, and then stuck them under the broiler for 5 minutes to crisp up the crab topping.

You can cut the carbs back by using the crackers. The panko bread crumbs equals 3gr of carbs per serving. 1/2 cup of panko has 24grms of carbs, I used 1/4 cup, and it made 6 servings.

Ingredients

• 1 1/2 pounds flounder fillets
  
• 1 cup crabmeat - drained, flaked and cartilage removed
  
• 1 tablespoon finely chopped green bell pepper
  
• 1/4 teaspoon ground dry mustard
  
• 1/4 teaspoon Worcestershire sauce
  
• 1/4 teaspoon salt
  
• ground white pepper, to taste
  
• 3 crushed saltine crackers
  
• 1 egg white
  
• 1 tablespoon mayonnaise
  
• 1/4 cup butter, melted
  
• 1 egg yolk
  
• 5 tablespoons mayonnaise
  
• 1/2 teaspoon paprika
  
• 1 tablespoon dried parsley
  

Directions

1. Preheat oven to 400 degrees F (200 degrees C). Rinse the fillets and pat dry with paper towels.
   
2. Combine crab meat, green pepper, mustard powder, Worcestershire sauce, salt, white pepper and the crushed saltines. Combine the egg white and 1 tablespoon Mayonnaise. Stir this into the crab meat mixture.
   
3. Brush the flounder fillets with melted butter. Place in a lightly greased, shallow baking dish. Spoon the crab mixture over the fillets and drizzle with any remaining butter.
   
4. Bake the fillets at 400 degrees for 15 minutes.
   
5. While the fish is baking, lightly beat the egg yolk in a small bowl. Stir in 5 tablespoons of mayonnaise. Remove fish from oven and spread this mixture over the stuffing; sprinkle with paprika and parsley.
   
6. Increase oven temperature to 450 degrees and bake until golden and bubbly, about 6 minutes.
   

Nutritional Information

Amount Per Serving Calories: 309 | Total Fat: 21.3g | Cholesterol: 131mg

Nutritional Information

Crab Stuffed Flounder

Servings Per Recipe: 6

Amount Per Serving

Calories: 309

• Total Fat: 21.3g
  
• Cholesterol: 131mg
  
• Sodium: 435mg
  
• Total Carbs: 2.1g
  
• Dietary Fiber: 0.2g
  
• Protein: 26.5g
  

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I have no idea what the nutrition facts would be with my changes. But, I'm guessing the fat grams would be way decreased due to the lack of mayo and egg yolk.

This was super yummy, and I was able to eat 5 ounces of the crab and fish combined.

[Lookinupin2010 0]

This sounds so good. I am anxious to try it. I try to eat a lot of fish, and I love to mix crab with different types.

Thanks...

[nurse_ally's mom 0]

Thanks, Tiff. This one of my favorite things at Red Lobster. Sounds wonderful.