Crabmeat Stuffed Flounder
|Vegetable cooking spray||1 Tablespoon|
|Reduced-calorie margarine||1 Teaspoon|
|Chopped green onions||1⁄4 Cup (4 tbs)|
|Fresh lump crab meat||1⁄4 Pound, drained|
|Soft bread crumbs||1⁄2 Cup (8 tbs)|
|Chopped parsley||1⁄4 Cup (4 tbs)|
|Plain non-fat yogurt||1⁄4 Cup (4 tbs)|
|Dried whole oregano||1 Teaspoon|
|Lemon juice||1 Teaspoon|
|Flounder fillets||12 Ounce (Four 3 Ounce Pieces)|
|Grated romano cheese||1 Ounce|
Coat a small nonstick skillet with cooking spray; add 1 teaspoon margarine.
Place over medium-high heat until margarine melts.
Add green onions, and saute 1 minute.
Add crabmeat and next 5 ingredients; stir well.
Spoon 1/4 cup crabmeat mixture in center of each fillet; roll up each fillet, jellyroll fashion, beginning at narrow end.
Secure with wooden picks.
Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray.
Brush evenly with 2 teaspoons melted margarine.
Bake, uncovered, at 350° for 10 minutes.
Sprinkle cheese evenly over flounder; bake an additional 10 minutes or until fish flakes easily when tested with a fork.
Transfer to a serving platter, and remove wooden picks.
Serving size: Complete recipe
Calories 1002 Calories from Fat 485
% Daily Value*
Total Fat 54 g83.4%
Saturated Fat 18.2 g90.9%
Trans Fat 0 g
Cholesterol 222.8 mg74.3%
Sodium 1605.9 mg66.9%
Total Carbohydrates 48 g16.1%
Dietary Fiber 4.6 g18.5%
Sugars 14.7 g
Protein 80 g160.5%
Vitamin A 67.5% Vitamin C 60.9%
Calcium 59.4% Iron 25.9%
*Based on a 2000 Calorie diet