Crab Stuffed Flounder
This meal will blow your dinner guests away with the show-stopping presentation - but don’t worry, the prep is simple! By buying pre cracked crab meat and already filleted flounder, you save a ton of prep time and just have to focus on the assembly. This recipe pairs well with seasonal veggies and is a delicious, lean, protein-packed meal. If you don’t have access to fresh flounder you can also go with similar white fish such as sole or haddock.
Here’s what you’ll need (4 adult servings):
2 large fresh flounder fillets (or 4 small fillets- each one should be 1 portion)
1 lb crab meat (lump crab meat is the tastiest, but claw meat is also a great cheaper option)
1 small onion diced
1 tbsp light mayonnaise
1 tbsp dijon mustard
1 egg
2 tbsp breadcrumbs
1 lemon
2 tsp minced garlic
1 tsp old bay seasoning
salt and pepper to taste
Here’s How It’s Done:
First preheat the oven to 400 degrees.
Next, combine crab meat, diced onion, egg, mayo, mustard, breadcrumbs, garlic and old bay in a large mixing bowl until well combined. Add a pinch of salt and pepper. Cut the lemon in half and squeeze one half into crab mixture and stir. Set aside the other half lemon for later.
Now we inspect the flounder fillets. If you can’t find fresh flounder, halibut or sole work great. Remove and excess bones if there are any. If these are large fillets, cut in half to make single portion sized fillets.
Once all the fillets are portioned out, you are ready to stuff and roll! Put a few large spoonfuls of crab filling on each fillet and roll up to make a roulade shape with each fillet. Stuff them generously, but not so big that they can’t close all the way around the filling. Set the stuffed roulades into a prepared baking pan with crease-side down so they can hold together without needing extra support.
Finally, be sure to lightly cover the outside of the fish with olive oil to avoid sticking. Then season the fillet before putting them in the oven. Sprinkle with salt and pepper and just a dash of additional old bay seasoning. Bake for about 20 minutes. HINT: if you have extra crab stuffing, make some crab cakes!
It’s so wonderfully convenient that the portions are ready to go - one stuffed fillet per person. Use the leftover half lemon to squeeze fresh lemon juice on top before eating. Serve with tasty seasonable veggies for a delicious, nutritious, low-carb meal.
