Shrimp and Crab Stuffed Flounder

Gluten Free
Health score
5%
Shrimp and Crab Stuffed Flounder
60 min.
8
189kcal

Suggestions

Ingredients

  • 2 tablespoons butter 
  • 4.5 ounce mushrooms drained sliced canned
  • 0.3 cup chicken broth 
  • 21.5 ounce cream of mushroom soup canned
  • 0.5 pound crab meat cooked
  • 6 ounce fillets flounder 
  • 2 tablespoons parsley fresh minced
  • 0.3 teaspoon ground pepper black
  • 1 cup onion chopped
  • 0.3 teaspoon paprika 
  • 0.5 teaspoon salt 
  • 0.7 cup cheddar cheese shredded
  • 9 ounce shrimp drained canned
  • 2 tablespoons water 

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • baking pan
  • toothpicks
  • aluminum foil

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9x13 inch baking dish and set aside.
  2. In a saucepan over medium heat, melt butter and saute onion, shrimp, and mushrooms until onion is tender. Stir in crabmeat, salt, pepper, and paprika; heat through.
  3. Spoon the shrimp and crab mixture onto each flounder filet.
  4. Roll the filet up and fasten with toothpicks.
  5. Place rolled filets in prepared baking dish.
  6. In a small bowl, whisk together soup, chicken broth, and water until smooth.
  7. Pour over the filets.
  8. Sprinkle cheese over the top.
  9. Cover the baking dish with aluminum foil and bake in preheated oven for 30 minutes.
  10. Remove from oven and remove foil.
  11. Sprinkle the parsley over the top of the filets. Return the dish to the oven and bake uncovered for an additional 5 minutes or until fish flakes easily with a fork.

Nutrition Facts

Calories189kcal
Protein43.35%
Fat41.71%
Carbs14.94%

Properties

Glycemic Index
22.88
Glycemic Load
0.49
Inflammation Score
-4
Nutrition Score
11.652173819749%

Flavonoids

Apigenin
2.16mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.15mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:188.78kcal
9.44%
Fat:8.76g
13.47%
Saturated Fat:4.72g
29.52%
Carbohydrates:7.05g
2.35%
Net Carbohydrates:6.11g
2.22%
Sugar:1.31g
1.46%
Cholesterol:109.36mg
36.45%
Sodium:1090.1mg
47.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.48g
40.95%
Selenium:21.32µg
30.46%
Copper:0.57mg
28.26%
Phosphorus:271.82mg
27.18%
Vitamin B12:1.41µg
23.57%
Zinc:2.93mg
19.55%
Vitamin K:17.21µg
16.39%
Manganese:0.32mg
15.95%
Calcium:129.89mg
12.99%
Potassium:355.09mg
10.15%
Vitamin B3:2.01mg
10.06%
Magnesium:38.39mg
9.6%
Vitamin B2:0.14mg
7.97%
Folate:30.21µg
7.55%
Vitamin B6:0.14mg
6.91%
Vitamin B5:0.67mg
6.71%
Iron:1.15mg
6.4%
Vitamin A:305.36IU
6.11%
Vitamin E:0.84mg
5.62%
Vitamin D:0.68µg
4.56%
Vitamin C:3.75mg
4.54%
Fiber:0.95g
3.78%
Vitamin B1:0.06mg
3.69%
Source:Allrecipes