Baked Flounder with Crabmeat Stuffing

Baked Flounder with Crabmeat Stuffing
Servings: 4 Prep 15 mins Cook 5 mins Chill 30 mins Bake 400°F 20 mins


  • 1/2 small onion, minced
  • 1/2 small red pepper, finely chopped
  • 3/4 teaspoon low-sodium Old Bay seasoning
  • 1/4 teaspoon salt
  • 2/3 cup light cream
  • 8 ounces imitation crabmeat, finely chopped
  • 3 teaspoons chopped parsley
  • 4 flounder fillets (about 4 ounces each)
  • 3/4 cup white wine or water
  • Cooked brown rice (optional)

Make It

1. Heat a medium-size nonstick skillet over medium heat. Coat pan with nonstick cooking spray, then add onion and red pepper and coat generously with spray; cover and cook 4 minutes or until softened, stirring occasionally.

2. Remove cover and stir in 1/2 teaspoon of the Old Bay, 1/8 teaspoon of the salt and the light cream. Increase heat to medium-high and bring to a boil; cook for 1 minute or until reduced and thickened. Gently fold in crabmeat and 2 teaspoons of the parsley; refrigerate 30 minutes.

3. Heat oven to 400 degrees F. Coat a 13 x 9 x 2-inch baking dish with nonstick cooking spray. Place one of the flounder fillets skinned-side up on work surface, then spoon 12 cup crab mixture onto end of fillet; roll up, creating a small bundle. Repeat using remaining fillets and crab. Transfer bundles to prepared baking dish, seam-side down, and sprinkle with remaining 1/4 teaspoon Old Bay, 1/8 teaspoon salt and 1 teaspoon parsley. Add wine or water to pan; transfer to oven.

4. Bake at 400 degrees F for 20 minutes or until fish is solid white and flakes easily with a fork. Remove to plates with a large spatula and serve with rice, if desired.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 281, Fat, total (g): 9, chol. (mg): 92, sat. fat (g): 5, carb. (g): 13, fiber (g): 1, pro. (g): 27, sodium (mg): 803, Percent Daily Values are based on a 2,000 calorie diet.