crabmeat-stuffed flounder

Name: Crabmeat-Stuffed Flounder
Prep time: 30 min
Cook time: 25 min
Cuisine: American
Ingredients: - vegetable cooking spray; 1 teaspoon(s) reduced-calorie margarine, light butter, or other substitute; 1/ cup(s) chopped green onions; 1/4 pound(s) fresh lump crabmeat, drained; 1/2 cup(s) soft french bread crumbs; 1/4 cup(s) chopped fresh parsley; 1/4 cup(s) plain nonfat yogurt; 1 teaspoon(s) dried whole oregano; 1 teaspoon(s) lemon juice; 4 - (3 oz) flounder fillets; 2 teaspoon(s) reduced-calorie margarine, light butter, or other substitute, melted; 1 ounce(s) grated romano cheese

(1 rating)

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Private Recipe by

Sharon Colyer

@Cmom02

Louisville, KY

This is one of my favorite entrees, when eating at a nice seafood restaurant. I found this recipe in Cooking Light Cookbook, 1994 edition. Hope the recipe does the dish justice. I have not made it yet. Tweaked slightly.

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(1 rating)

yield serving(s)

prep time 30 Min

cook time 25 Min

method Bake

Ingredients For crabmeat-stuffed flounder

vegetable cooking spray
1 tsp

reduced-calorie margarine, light butter, or other substitute
1/ c

chopped green onions
1/4 lb

fresh lump crabmeat, drained
1/2 c

soft french bread crumbs
1/4 c

chopped fresh parsley
1/4 c

plain nonfat yogurt
1 tsp

dried whole oregano
1 tsp

lemon juice
4

(3 oz) flounder fillets
2 tsp

reduced-calorie margarine, light butter, or other substitute, melted
1 oz

grated romano cheese

How To Make crabmeat-stuffed flounder

1
Preheat oven to 350°F. Spray an 8 inch square baking dish with cooking spray.

2
Coat a small nonstick skillet, with cooking spray; add 1 tsp. reduced-calorie margarine. Place over medium-high heat, until margarine melts. Add green onions, and sauté 1 minute. Add crabmeat, and next 5 ingredients; stir well.
3
Spoon 1/4 cup crabmeat mixture, in center of each fillet, jellyroll fashion, beginning at narrow end. Secure with wooden picks. Place rolls, seam side down, in prepared baking dish. Brush evenly, with 2 tsps. melted margarine.
4
Bake, uncovered, for 10 minutes. Sprinkle cheese evenly over flounder; bake an additional 10 minutes, or until fish flakes easily, when tested with a fork. Transfer to a serving platter, and remove wooden picks. Serve immediately. Makes 4 servings (184 calories per serving). Nutrition: One serving 184 cal, 5.7 g fat(1.8 g sat), 77 mg chol, 316 mg sod, 6.4 g carb, 0.5 g fiber, 25.7 g protein.
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