Crab Stuffed Flounder

Health score
58%
Crab Stuffed Flounder
70 min.
2
1600kcal

Suggestions

Ingredients

  • tablespoon seafood base 
  • 0.5 teaspoons pepper black freshly ground
  • 1.5 tablespoons butter 
  • 0.1 teaspoon cayenne pepper 
  • 0.5 pound claw crabmeat 
  • ounces claw crabmeat 
  •  eggs 
  • 20 ounce sushi-grade yellowtail flounder 
  • servings parsley fresh for garnish
  • teaspoon parsley leaves fresh chopped
  • clove garlic minced
  • 0.1 teaspoon garlic powder 
  • small bell pepper green finely chopped
  •  green onion thinly sliced
  •  green onions thinly sliced
  • tablespoons heavy cream 
  • 0.5  juice of lemon juiced
  • 0.5 pound lump crab meat 
  • tablespoons mayonnaise 
  • 0.5 teaspoon paprika 
  • 0.5 teaspoon salt 
  • servings salt and pepper black freshly ground
  • 10 medium saltines crumbled fine
  • 1.5 tablespoons spicy mustard 
  • sticks butter unsalted softened

Equipment

  • bowl
  • frying pan
  • baking paper
  • oven
  • mixing bowl
  • glass baking pan
  • fillet knife

Directions

  1. Preheat the oven to 350 degrees F.
  2. Sprinkle flounder with salt and pepper. Using a fillet knife, carefully open the flounder by cutting along the left and right sides of the seam down the middle of the fish to make pockets.
  3. Lay the cut sides back.
  4. Stuff the flounder with the Crab Cake
  5. Mix, and press the sides down to cover the filling.
  6. Sprinkle with paprika.
  7. Coat a glass baking dish with cooking spray.
  8. Place the fish in the dish and bake for 20 minutes. Without removing the dish from the oven, turn the oven to broil and broil for 5 additional minutes. When the fish is done, remove it from the oven. Slice a medallion of Crab Butter and place it on top of the grilled fish.
  9. Sprinkle fresh parsley on top for added color.
  10. In a medium skillet, melt the butter and saute the onions, garlic, parsley and peppers until soft.
  11. Let cool.
  12. In a mixing bowl, combine the egg, cayenne pepper, garlic powder, heavy cream, mustard, lemon juice and mayonnaise together. Gently mix in the saltine crackers and crabmeat.
  13. Add salt and pepper, if needed. Set aside to stuff in flounder.
  14. Fold the crab, butter, seafood base, and onions together in a medium bowl and mix until smooth.
  15. Remove from the bowl and shape into a log on a piece of parchment paper.
  16. Roll up and place in the freezer. Reserve for flounder.

Nutrition Facts

Calories1600kcal
Protein22.43%
Fat72.91%
Carbs4.66%

Properties

Glycemic Index
208
Glycemic Load
0.84
Inflammation Score
-10
Nutrition Score
54.923043251038%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
8.73mg
Luteolin
1.79mg
Kaempferol
0.41mg
Myricetin
0.63mg
Quercetin
3.45mg

Nutrients percent of daily need

Calories:1599.59kcal
79.98%
Fat:129.91g
199.86%
Saturated Fat:72.81g
455.08%
Carbohydrates:18.66g
6.22%
Net Carbohydrates:15.94g
5.8%
Sugar:3.37g
3.74%
Cholesterol:613.5mg
204.5%
Sodium:4023.24mg
174.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:89.92g
179.85%
Vitamin B12:26.66µg
444.39%
Selenium:183.82µg
262.59%
Vitamin K:156.86µg
149.39%
Phosphorus:1420.63mg
142.06%
Copper:2.54mg
127.2%
Zinc:16.98mg
113.23%
Vitamin A:4727.37IU
94.55%
Vitamin C:61.16mg
74.13%
Vitamin D:10.46µg
69.74%
Magnesium:206.59mg
51.65%
Folate:191.1µg
47.78%
Vitamin B6:0.88mg
43.91%
Vitamin E:6.26mg
41.75%
Potassium:1299.43mg
37.13%
Vitamin B3:7.39mg
36.96%
Vitamin B2:0.49mg
28.55%
Calcium:280.5mg
28.05%
Manganese:0.53mg
26.47%
Iron:4.5mg
25%
Vitamin B1:0.37mg
24.71%
Vitamin B5:2.2mg
21.96%
Fiber:2.72g
10.89%