Baked Flounder with Crabmeat Stuffing

By draingal

Per Serving: 281 calories; 9g fat (5 g sat.); 27g protein; 13g carbohydrate; 1g fiber; 803 mg sodium; 92 mg cholesterol

Ingredients

• 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)

Preparation

Step 1

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°. 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 1/2 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° 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.