Stuffed
Flounder with Crabmeat
by
CookingLow-Fat.com
This recipe takes a little more time to prepare
than most of our features, but it's well worth it!
Ingredients:
4 founder fillets, 1/4 pound each
2 t. margarine (or butter)
1/4 c. each, celery and scallions, finely chopped
1 garlic clove, crushed
2 T. each, lemon juice and dry sherry
1/4 pound thawed and drained crabmeat
1/3 c. plus 2 tsp. dried bread crumbs, plain
3 T. sour cream (to lower fat content even further, substitute with fat-free or
lite sour cream)
1 T. each, worcestershire sauce and fresh parsley, minced
1 tsp. dijon mustard
1/8 tsp. each, salt and white pepper
1/4 c. each, dry white wine and water
Paprika
Directions:
* Preheat oven to 350 degrees. Saute celery, scallions, and garlic in margarine
over med-high heat until softened, stirring frequently.
* Add 1 T. of the lemon juice and all of the sherry (2 T.) and continue to cook
for one minute.
* Place mixture in mixing bowl and add crabmeat, bread crumbs, sour cream,
worcestershire sauce, parsley, mustard, salt and pepper, until thoroughly
combined.
* Spoon 1/4 of crabmeat mixture onto center of each fillet and roll fish from
end to end.
* Place stuffed fillets seam-side down into casserole dish, pour wine, water and
remaining 1 T. of lemon juice over fish and sprinkle with paprika.
* Cover and bake, basting several times with pan juices, until fish flakes
easily with a fork. About 20-25 minutes.
Serves 4
Serving size 1 fillet
Per serving...
Cal 225
Protein 25g
Fat 6g
Carbs 11g
Calcium 56mg
Sodium 397g
Cholesterol 86mg
Fiber 1g
Source: Weight Watchers Quick and Easy Menu Cookbook
Recipe adapted and edited by Michelle Jones, editor of Cookinglow-fat.com
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