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Baked Stuffed Whole Flounder with Crab Meat Recipe.
The flounder have sweet, delicate white flesh that chefs and consumers everywhere enjoy: low fat, fine-textured meat and delicate mild flavor. The combined nutrient strengths of flounder make it an outstanding food for helping stabilize blood sugar, may protect against ischemic stroke, may reduce risk of heart arrhythmia, preventing cholesterol from clogging arteries, may protect against leukemia, multiple myeloma, lymphoma and kidney cancer.
Flounder, 1 fillet (4.5 oz. / 127g) provides Calories: 148, Protein: 30.7g, Carbohydrate: 0.0g, Total Fat: 1.9g, Fiber: 0.0g, Selenium: 74mcg, Vitamin B12: 3.2mcg, Potassium: 437mg, Vitamin B6: 0.30mg. 0.657 grams of omega-3 fatty acids, derived from Eicosapentaenoic Acid: 0.309g, Docosahexaenoic Acid: 0.328g, and Alpha Lipoic Acid: 0.020g is improving the ratio of good cholesterol to bad cholesterol.
Baked Flounder Recipe - recipe how to bake whole flounder, stuffed with crab meat, margarine, onion, celery, bell pepper, garlic, cracker crumbs, fresh parsley, dry mustard, chicken broth, egg, and Worcestershire sauce.
Ingredients:
- 4 fresh small whole Flounders.
- 1 cup flaked crab meat
- 1/4 cup margarine
- 3 tbsp onion, chopped
- 3 tbsp celery, chopped
- 3 tbsp bell pepper, chopped
- 1 clove garlic, minced
- 1 cup cracker crumbs, crushed
- 2 tsp fresh parsley, chopped
- 1 tsp dry mustard
- 1/4 cup chicken broth
- 1 egg, beaten
- 1 tsp Worcestershire sauce
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Serves/Makes: 4
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How to cook Baked Stuffed Whole Flounder with Crab Meat:
- Clean and scale flounder. Remove heads and wash the fish thoroughly under cold running water.
- Place the fish in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Make an incision down the middle on the top side of the fish. With the knife parallel to the fish, cut the flesh away from the backbone on each side to make a pocket for stuffing. Do not cut through the fin area.
- Saute vegetables in margarine. Combine vegetables and all other ingredients in mixing bowl.
- Loosely stuff flounder with mixture. Sprinkle with paprika. Wrap tail in aluminum foil. Baste flounder with cooking oil or margarine.
- Preheat the oven to 350 degrees F.
- Bake for 10 minutes per inch of thickness, basting once.
- Fish is done when the flesh flakes and is solid white.
Notes:
This Baked Stuffed Whole Flounder with Crab Meat is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Stuffed Whole Flounder with Crab Meat serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Baked
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