Stuffed Flounder

Stuffed Flounder is a delightful seafood dish featuring tender flounder fillets filled with a savory mixture of crab meat and spices. This dish is not only high in protein but also bursting with fresh flavors, making it a perfect choice for a nutritious meal.

Ingredients

• Flounder fillets - 2 (200g each)
• Crab meat (canned or fresh) - 100g
• Cream cheese - 50g
• Garlic (minced) - 1 clove
• Green onions (chopped) - 2 tablespoons
• Lemon juice - 1 tablespoon
• Dijon mustard - 1 teaspoon
• Old Bay seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Paprika - 1/2 teaspoon
• Parsley (chopped) - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. In a mixing bowl, combine the crab meat, cream cheese, minced garlic, chopped green onions, lemon juice, Dijon mustard, Old Bay seasoning, salt, and black pepper. Mix well until all ingredients are thoroughly combined.
3. Place the flounder fillets on a clean surface and divide the crab mixture evenly between the two fillets, spreading it in the center.
4. Fold the flounder fillets over the stuffing to enclose it completely. Secure with toothpicks if necessary.
5. In a baking dish, drizzle olive oil and place the stuffed flounder fillets seam-side down. Sprinkle paprika over the top.
6. Bake in the preheated oven for 20 minutes, or until the fish is opaque and flakes easily with a fork.
7. Remove from the oven, garnish with chopped parsley, and serve immediately.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 6 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Rich in omega-3 fatty acids, beneficial for heart health.

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