Crab-Stuffed Flounder Rolls with Lemon-Broccoli Medley
Indulge in this healthy and flavorful Crab-Stuffed Flounder Rolls recipe, perfect for anyone looking to maintain their weight loss journey without sacrificing taste. This dish combines tender flounder fillets with a savory crabmeat stuffing, enriched with vibrant vegetables and seasoned with Old Bay. Served alongside a steaming helping of broccoli drizzled with lemon juice, this meal is not only low in cholesterol but also bursting with delicious, fresh flavors. Ideal for a nutritious weeknight dinner or a special occasion, this recipe will leave you satisfied and guilt-free. For more indulgent variations, check out our full-flavor recipes.
N/A
Servings
160
Calories
16
Ingredients
Ingredients
small onion
1/2 (minced)
stalk of celery
1 (minced)
red bell pepper
1/4 (minced)
garlic clove
1 (minced)
Old Bay Seasoning
1/2 teaspoon
lump crabmeat
2 ounces
seasoned bread crumbs
2 tablespoons (more if needed)
flounder fillets
12 ounces
salt
1 dash
black pepper
1 dash
olive oil
2 teaspoons
paprika
1/2 teaspoon
lemon juice
1 tablespoon
lemon
1/2 (cut into wedges for garnish)
broccoli
2 cups (steamed)
pear
1 (halved)
Instructions
1
Preheat your oven to 400°F (200°C). In a non-stick sauté pan, lightly coat the bottom with cooking spray.
2
Add the minced onions, garlic, celery, and red bell pepper to the pan. Sauté over medium heat for about 2 minutes, stirring occasionally until the vegetables are wilted.
3
Sprinkle the sautéed veggies with Old Bay seasoning and cook for an additional 2 minutes to enhance the flavors. Remove from heat and transfer the mixture to a mixing bowl.
4
Gently fold in the lump crabmeat into the vegetable mixture, ensuring that the crab stays in large chunks. Gradually add the seasoned breadcrumbs, mixing in a little at a time until the mixture holds together without being too dry. Set aside to cool.
5
Season the flounder fillets on both sides with salt and black pepper. For each fillet, place an equal amount of crab filling along one edge, then roll up tightly. (As an alternative, you can layer one fillet on the baking sheet, spread the filling on top, then place another fillet atop it like a pocket.)
6
Arrange the rolled flounder seam-side down in a baking dish. Drizzle with olive oil, sprinkle with paprika, and add a splash of lemon juice on top.
7
Bake in the preheated oven for 20-25 minutes or until the fish is cooked through and flakes easily with a fork.
8
Once out of the oven, serve the crab-stuffed flounder with fresh lemon wedges, along with steamed broccoli lightly sprayed with no-fat butter spray. Enjoy the pear halves as a healthy dessert.
Nutrition Information
5g
Fat
15g
Carbs
12.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Crab-Stuffed Flounder Rolls with Lemon-Broccoli Medley?
It is a healthy seafood dish featuring tender flounder fillets rolled around a savory lump crabmeat and vegetable stuffing, served with steamed broccoli and lemon.
How many calories are in this recipe?
This recipe contains approximately 160 calories per serving.
Is this recipe suitable for weight loss?
Yes, it is specifically described as perfect for maintaining a weight loss journey without sacrificing taste.
What are the main nutritional stats for this dish?
Each serving has 5g of fat, 15g of carbohydrates, and 12.5g of protein.
What oven temperature is required?
The oven should be preheated to 400 degrees Fahrenheit (200 degrees Celsius).
How long does the flounder need to bake?
The fish should bake for 20 to 25 minutes until it flakes easily with a fork.
What kind of crabmeat is best for the stuffing?
The recipe calls for 2 ounces of lump crabmeat for the best texture and flavor.
What vegetables are included in the stuffing?
The stuffing includes minced onion, celery, and red bell pepper.
How do I prevent the crabmeat from breaking apart?
You should gently fold the lump crabmeat into the vegetable mixture to ensure it stays in large chunks.
What seasoning is used to flavor the stuffing?
The recipe uses Old Bay Seasoning to enhance the flavors of the sautéed vegetables and crab.
Is this dish low in cholesterol?
Yes, this meal is described as being low in cholesterol and heart-healthy.
What type of breadcrumbs should I use?
The recipe uses seasoned breadcrumbs to help bind the stuffing mixture together.
How do I assemble the flounder rolls?
Place an equal amount of crab filling along one edge of the flounder fillet, then roll it up tightly and place it seam-side down in the pan.
Can I prepare this fish another way if I don't want to roll it?
Yes, you can layer one fillet on the baking sheet, spread the filling on top, and place another fillet on top like a pocket.
What is the recommended side dish?
It is served with 2 cups of steamed broccoli drizzled with lemon juice.
Is there a suggested dessert for this meal?
The recipe suggests enjoying halved pears as a healthy dessert to complete the meal.
How much olive oil is used in the recipe?
The recipe uses 2 teaspoons of olive oil to drizzle over the fish before baking.
What should I use to garnish the plate?
Garnish with fresh lemon wedges and a sprinkle of paprika.
How do I sauté the vegetables for the stuffing?
Sauté the minced onions, garlic, celery, and pepper in a non-stick pan with cooking spray for about 2 minutes until wilted.
Is garlic included in this recipe?
Yes, one minced garlic clove is sautéed with the other vegetables for the stuffing.
Can I use no-fat butter spray?
Yes, the recipe recommends using no-fat butter spray on the steamed broccoli for extra flavor without the fat.
How much flounder is required?
The recipe calls for 12 ounces of flounder fillets.
What if the stuffing mixture is too dry?
Gradually add breadcrumbs a little at a time until the mixture holds together, being careful not to over-dry it.
Is there lemon juice in the stuffing?
Lemon juice is added on top of the rolls before baking and used on the side broccoli, rather than inside the stuffing mixture.
What tags are associated with this recipe?
Tags include low cholesterol, weight loss, seafood, healthy dinner, crabmeat, and flounder.
How much Old Bay seasoning do I need?
Use 1/2 teaspoon of Old Bay Seasoning for the vegetable mixture.
Is this a sustainable seafood choice?
Yes, one of the tags associated with this recipe is sustainable seafood.
How do I know the vegetables are ready during sautéing?
They should be sautéed until they are wilted, which takes about 2 minutes.
Is this a good weeknight dinner option?
Yes, it is described as ideal for a nutritious weeknight dinner or a special occasion.
How many ingredients are in this recipe?
There are 16 total ingredients listed in this recipe.