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Flounder Stuffed With Crabmeat (Lite-Bleu) Recipe

Flounder Stuffed With Crabmeat (Lite-Bleu) Recipe

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Flounder Stuffed With Crabmeat (Lite-Bleu)

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Ingredients:

Serving

1/2 small onion, minced
1 stalk celery, minced
1/4 red bell pepper, minced
1 garlic clove, minced
1/2 tsp old bay seasoning
2 oz lump crabmeat
2 tbsp seasoned bread crumbs , more if needed
12 oz flounder fillets
1 dash salt
1 dash black pepper
2 tsp olive oil
1/2 tsp paprika
1 tbsp lemon juice
1/2 lemon, cut into wedges for garnish
2 cups broccoli, steamed
1 pear, halved

Directions:

Preheat the oven to 400°F In a sauté pan, spray with non-stick cooking spray. Add the onions, garlic, celery, and peppers. Sauté for 2 minutes, or until the vegetables are wilted.
Season with Old Bay. Sauté for 2 minutes. 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. 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).
Place the fish on a baking dish seam side down. Drizzle top of fish olive oil then sprinkle with paprika and a splash of lemon juice. Place the pan in the oven and bake for 20-25 minutes.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	325.21 Kcal (1362 kJ)
Calories from fat	83.06 Kcal
		% Daily Value*
Total Fat	9.23g	14%
Cholesterol	76.58mg	26%
Sodium	739.58mg	31%
Potassium	836.04mg	18%
Total Carbs	30.02g	10%
Sugars	13.42g	54%
Dietary Fiber	7.29g	29%
Protein	30.55g	61%
Vitamin C	106.2mg	177%
Vitamin A	0.4mg	13%
Iron	7.8mg	43%
Calcium	124.2mg	12%

Amount Per 100 g
Calories	69.16 Kcal (290 kJ)
Calories from fat	17.66 Kcal
		% Daily Value*
Total Fat	1.96g	14%
Cholesterol	16.29mg	26%
Sodium	157.29mg	31%
Potassium	177.8mg	18%
Total Carbs	6.39g	10%
Sugars	2.85g	54%
Dietary Fiber	1.55g	29%
Protein	6.5g	61%
Vitamin C	22.6mg	177%
Vitamin A	0.1mg	13%
Iron	1.7mg	43%
Calcium	26.4mg	12%

* 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.

Tastes

salty
savory
bitter
sweet

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