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Flounder Stuffed with Crabmeat
Recipes
Flounder Stuffed with Crabmeat
4 servings
40 minutes total

Ingredients

  • Nonstick cooking spray
  • 2 tablespoons unsalted butter
  • 2 green onions, chopped
  • ½ small red bell pepper, diced
  • 1 jalapeño pepper, diced
  • 2 tablespoons flour
  • 3 tablespoons heavy cream
  • 2 large eggs, separated for yolks only
  • 2 tablespoons Dijon mustard
  • 1 tablespoon fresh chives, chopped
  • 1 teaspoon cayenne pepper
  • 1 teaspoon seafood seasoning
  • 1 lb lump fresh crab meat, drained and shells removed
  • ½ teaspoon kosher salt, divided
  • ¼ teaspoon pepper, divided
  • Parchment paper
  • 2 lb flounder fillets, thawed if needed
  • Paprika (optional)
  • ¼ cup white wine (or vegetable broth)

Steps

    1. Preheat oven to 400ºF. Coat large baking dish with spray; set aside. Melt butter in medium sauté pan over medium. Add onions, bell pepper, and jalapeño; sauté until softened.
    2. Stir in flour and cook 3 more minutes, stirring occasionally, until flour is blond in color. Add heavy cream and stir until smooth. Remove pan from heat and set aside to cool.
    3. Separate eggs for yolks (reserve whites for another use). Combine in large bowl: yolks, mustard, chives, cayenne, and seasoning until blended. Stir in flour mixture until well blended, then gently stir (fold) in crabmeat, ¼ teaspoon salt, and ⅛ teaspoon pepper.
    4. Lay flounder onto parchment-lined work surface; season fish with remaining ¼ teaspoon salt and remaining ⅛ teaspoon pepper. Place ½ cup crab mixture on each fillet; roll fillet around crab meat and arrange in prepared baking dish (seam side down). Sprinkle with paprika (if desired) and add wine to dish. Bake 8–10 minutes until filling is 165˚F, and fish is opaque and separates easily.
    Always check fish for bones and cook to an internal temperature of 145°F.

Amount per ¼ recipe serving: Calories 390, Total Fat 16g, Sat Fat 8g, Trans Fat 0g, Chol 345mg, Sodium 1390mg, Total Carb 6g, Fiber 1g, Sugars 1g, Protein 49g, Calc 25%, Vitamin A 0%, Vitamin C 0%, Iron 10%