Low Fat Crab Cheese Flounder
Elevate your seafood dinner with this irresistible Low Fat Crab Cheese Flounder recipe—a dish that’s both indulgent and guilt-free! Tender flounder fillets are delicately stuffed with a creamy mixture of lump crab meat, low-fat cream cheese, and a touch of Greek yogurt, perfectly seasoned with garlic, onion powder, and a hint of paprika. Baked to golden perfection in just under 20 minutes, this easy yet elegant recipe is perfect for weeknight meals or impressing guests at your next dinner party. Topped with a sprinkle of fresh parsley and paired with zesty lemon wedges, it's a low-fat, high-protein seafood delight that's bursting with flavor. Make this healthy stuffed flounder your go-to for wholesome, oven-baked perfection!
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 1 cup lump crab meat
- 4 tablespoons low-fat cream cheese
- 2 tablespoons low-fat Greek yogurt
- 2 tablespoons grated Parmesan cheese
- 0.5 teaspoons garlic powder
- 0.5 teaspoons onion powder
- 0.25 teaspoons paprika
- 1 tablespoon fresh parsley (chopped)
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
- 1 spray olive oil spray
- 2 pieces lemon wedges (for serving)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with olive oil spray.
In a medium mixing bowl, combine the lump crab meat, low-fat cream cheese, low-fat Greek yogurt, grated Parmesan cheese, garlic powder, onion powder, paprika, fresh parsley, salt, and ground black pepper. Mix until well incorporated to create the stuffing.
Lay each flounder fillet flat on a clean surface. Divide the crab mixture evenly among the fillets, placing a portion of it on one end of each fillet.
Carefully roll up each fillet around the stuffing and secure it with a toothpick. Place the stuffed flounder rolls seam-side down in the prepared baking dish.
Lightly spray the top of the flounder rolls with olive oil spray to help them brown in the oven.
Bake in the preheated oven for 18-20 minutes or until the flounder is cooked through and flaky, and the top is slightly golden.
Remove from the oven and allow to rest for 2 minutes. Serve hot with lemon wedges on the side for an extra burst of flavor.
Nutrition Facts
Calories |
231 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 92 mg | 31% | |
| Sodium | 662 mg | 29% | |
| Total Carbohydrate | 7.3 g | 3% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 3.8 g | ||
| Protein | 35.6 g | 71% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 144 mg | 11% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 738 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
