Directions:
- Preheat oven to 350 degrees.
- Spray and 8-x 8-inch baking dish with cooking spray, set aside.
- In small mixing bowl combine egg substitute, breadcrumbs, onion, bell pepper, Cajun seasoning, dried mustard, parsley and hot sauce until blended.
- Stir in 5 ounces of the crabmeat.
- Rinse and pat fish dry.
- Spoon 1/4 of the crab mixture onto each fillet and roll up.
- Place in prepared baking dish seam side down.
- Spray lightly with cooking spray; sprinkle evenly with lemon juice and paprika.
- Bake for 20-25 minutes or until fish flakes easily.
- Meanwhile in a small saucepan melt margarine.
- Lightly sauté onion.
- Add wine, chicken broth, flour and pepper.
- Stir until combined add remaining crabmeat and heat until mixture is warm throughout.
- Spoon sauce over fish and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 268.94 Kcal (1126 kJ) | ||
| Calories from fat | 75.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.38g | 13% | |
|---|---|---|---|
| Cholesterol | 169.95mg | 57% | |
| Sodium | 549.75mg | 23% | |
| Potassium | 354.43mg | 8% | |
| Total Carbs | 22.63g | 8% | |
| Sugars | 8.88g | 36% | |
| Dietary Fiber | 1.55g | 6% | |
| Protein | 20g | 40% | |
| Vitamin C | 11.9mg | 20% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 4.6mg | 26% | |
| Calcium | 146mg | 15% | |
| Amount Per 100 g | |||
| Calories | 134.78 Kcal (564 kJ) | ||
| Calories from fat | 37.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.2g | 13% | |
|---|---|---|---|
| Cholesterol | 85.17mg | 57% | |
| Sodium | 275.5mg | 23% | |
| Potassium | 177.62mg | 8% | |
| Total Carbs | 11.34g | 8% | |
| Sugars | 4.45g | 36% | |
| Dietary Fiber | 0.77g | 6% | |
| Protein | 10.02g | 40% | |
| Vitamin C | 6mg | 20% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 2.3mg | 26% | |
| Calcium | 73.2mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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