Flounder Stuffed with Crabmeat (Lite-Bleu) Recipe

Looking for an easy Flounder Stuffed With Crabmeat (Lite-Bleu) recipe? Learn how to make Flounder Stuffed With Crabmeat (Lite-Bleu) using healthy ingredients.


Submitted by bleubird

Makes 2 servings



All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info.

Recipe Ingredients for Flounder Stuffed With Crabmeat (Lite-Bleu)

1/2 small onion, minced
1 stalk celery, minced
1/4 red bell pepper, minced
1 garlic clove, minced
1/2 teaspoon Old Bay Seasoning
2 ounces lump crabmeat
2 tablespoons seasoned bread crumbs
12 ounces flounder fillets
1 dash salt
1 dash black pepper
2 teaspoons olive oil
1/2 teaspoon paprika
1 tablespoon lemon juice
1/2 lemon, cut into wedges for garnish
2 cups broccoli, steamed
1 pear, halved

Recipe Directions for Flounder Stuffed With Crabmeat (Lite-Bleu)

  1. Preheat the oven to 400°F In a sauté pan, spray with non-stick cooking spray. Add the onions, garlic, celery, and peppers. Sauté for 2 minutes, or until the vegetables are wilted.

  2. Season with Old Bay. Sauté for 2 minutes. Remove from the heat and place mixture into a bowl. Gently stir in the crabmeat, then the bread crumbs a little at a time, adding more as needed to gently bind. Set aside to cool.

  3. Season the fish with salt and pepper. Place equal amounts of filling onto each fillet and roll up. (alternatively, you can place one fillet on the baking sheet, place filling atop the fillet, then place another on top, off to the side, to resemble a pocket of stuffing).

  4. Place the fish on a baking dish seam side down. Drizzle top of fish olive oil then sprinkle with paprika and a splash of lemon juice. Place the pan in the oven and bake for 20-25 minutes.

  5. Remove the fish from the oven and serve with lemon wedges and broccoli sprayed with a few sprays of no-fat butter spray. Have the fruit for dessert.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 419.5g
Amount Per Serving
Calories
385
Calories from Fat
77
% Daily Value*
Total Fat
8.6g
13%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
144mg
48%
Sodium
522mg
22%
Potassium
1163mg
33%
Total Carbohydrates
26.0g
9%
Dietary Fiber
5.8g
23%
Sugars
10.5g
Protein
51.2g
Vitamin A 29% Vitamin C 179%
Calcium 13% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • Very high in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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