Description
This healthy Stuffed Flounder is baked and filled with sweet crab, fresh zucchini, corn, and basil. Light, flavorful, and easy to make—perfect for a wholesome summer dinner!
Yield: 4servings | Serving Size: 1filet ½ cup crab stuffing
Ingredients
1cuplump crab meat
1cupshredded zucchini, squeezed, from 1 medium
1cupcorn kernels, from 1 large ear
¼cupbasil, chopped
2tablespoonschives, chopped
2lemons, divided
1teaspoonkosher salt
1large egg
¼cupbreadcrumbs, or gluten-free crumbs
¼cupdry white wine
1tablespoonbutter, cut into small pieces
4flounder fish fillets, or fluke or any white fish fillet, 3 to 4 ounces each
Instructions
- Preheat oven to 375°F
In a medium bowl, combine crab meat, zucchini, corn, basil, chives, lemon zest from 1 lemon, ½ teaspoon of salt, egg and breadcrumb; reserve.
Prepare a baking dish: Add the juice of 1 lemon, wine & butter; set aside. Slice the remaining lemon into wedges.
Lay filets on a cutting board & sprinkle with remaining ½ teaspoon salt. Flip so the inside of the filet is facing upwards.
Spoon ¼ cup crab stuffing to the bottom of each filet and roll.
- Place the stuffed filets in the baking dish seam side down. Top each roll packed like a crab cake with the remaining crab filling.
- Bake, 20 minutes. Raise temperature to 425°F and cook for an additional 5 minutes until the top of the crab begins to crisp. Serve with lemon wedges.
Last Step:
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Nutrition
Serving: 1filet ½ cup crab stuffing, Calories: 236kcal, Carbohydrates: 22g, Protein: 23g, Fat: 7g, Saturated Fat: 2.5g, Cholesterol: 137.5mg, Sodium: 588mg, Fiber: 4.5g, Sugar: 4.5g
