Flounder Stuffed With Crabmeat (lite-bleu)

Name: Flounder Stuffed With Crabmeat (lite-bleu)
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: Global
Ingredients: 1 dash black pepper; 473 milliliters broccoli , steamed; 1 stalk celery , minced; 1 serving Fish; 340 grams flounder fillets; 1 garlic clove , minced; 1 lemon , cut into wedges for garnish; 1 Tbsp lemon juice; 57 grams lump crabmeat; 1 teaspoons Old Bay Seasoning; 2 teaspoons olive oil; 1 smalls onion , minced; 1 teaspoons paprika; 1 pear , halved; 0 red bell pepper , minced; 1 dash salt; 2 Tbsps seasoned bread crumbs, more if needed; 1 serving stuffing; 1 serving Sides

Flounder Stuffed With Crabmeat (lite-bleu) is a dairy free and pescatarian side dish. This recipe makes 1 servings with 703 calories, 65g of protein, and 18g of fat each. This recipe covers 56% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes roughly 30 minutes. A mixture of sides, lemon juice, garlic clove, and a handful of other ingredients are all it takes to make this recipe so flavorful.

Instructions

Preheat the oven to 400F In a saut pan, spray with non-stick cooking spray.

Ingredients you will need

Cooking Spray

Equipment you will use

Oven

Frying Pan

Add the onions, garlic, celery, and peppers. Saut for 2 minutes, or until the vegetables are wilted.Season with Old Bay. Saut for 2 minutes.

Ingredients you will need

Vegetable

Peppers

Celery

Garlic

Onion

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.Season the fish with salt and pepper.

Ingredients you will need

Salt And Pepper

Breadcrumbs

Crabmeat

Fish

Equipment you will use

Bowl

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).

Ingredients you will need

Stuffing

Roll

Equipment you will use

Baking Sheet

Place the fish on a baking dish seam side down.

Ingredients you will need

Fish

Equipment you will use

Baking Pan

Drizzle top of fish olive oil then sprinkle with paprika and a splash of lemon juice.

Ingredients you will need

Lemon Juice

Olive Oil

Paprika

Fish

Place the pan in the oven and bake for 20-25 minutes.

Equipment you will use

Oven

Frying Pan

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.

Ingredients you will need

Butter Flavored Cooking Spray

Lemon Wedge

Broccoli

Fruit

Fish

Equipment you will use

Oven

Equipment

Ingredients

Servings:

1dash

black pepper 473milliliters

broccoli , steamed 1stalk

celery , minced 1serving

Fish 340grams

flounder fillets 1

garlic clove , minced 1

lemon , cut into wedges for garnish 1Tbsp

lemon juice 57grams

lump crabmeat 1teaspoons

Old Bay Seasoning 2teaspoons

olive oil 1smalls

onion , minced 1teaspoons

paprika 1

pear , halved 0

red bell pepper , minced 1dash

salt 2Tbsps

seasoned bread crumbs, more if needed 1serving

stuffing 1serving

Sides

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The FitVine Wine Pinot Grigio with a 4.4 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.