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Crabmeat Stuffed Flounder

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  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)
  Margarine 2 Teaspoon
  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.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

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


Crabmeat Stuffed Flounder Recipe