Roasted Flounder with Crabmeat Stuffing

Roasted Flounder with Crabmeat Stuffing

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This seafood dish is sure to impress-sweet crab meat surrounded by delicate fillets of sole makes for an elegant presentation. Make it a meal by adding steamed green beans or haricot verts and a simple wild rice pilaf.

130
Calories
3.5g
Fat
18g
Protein
8
Servings

Ingredients

1 t olive oil
1 shallot (minced)
1/2 small red pepper (minced)
1/4 t salt
1/8 t white pepper
1/3 c Stonyfield Organic Half & Half
1/2 c Stonyfield Organic Fat Free Plain Yogurt
8 oz crabmeat (picked over for shells)
1 T chopped parsley
4 fillets of sole (about 4 ounces each)
3/4 c white wine
Nutrition Information: 
Calories: 
130
Calories from Fat: 
35
Total Fat: 
3.5g
Saturated Fat: 
1.5g
Cholesterol: 
60mg
Sodium: 
210mg
Total Carbohydrate: 
3g
Sugars: 
2g
Protein: 
18g
Vitamin A: 
8%
Vitamin C: 
25%
Calcium: 
8%
Iron: 
4%

Preparation:

Step 1

Heat oil in a medium-size nonstick skillet over medium heat. Add onion and red pepper to skillet and cook, stirring, for 4 minutes or until softened. Stir in the pepper and 1/8 teaspoon of the salt; cook an additional minute.

Step 2

Add heavy cream to skillet and increase heat to medium-high; boil for 1 minute or until thickened. Remove from heat and gently stir in yogurt, crabmeat and 2 teaspoons of the parsley. Chill for 30 minutes.

Step 3

Heat oven to 400°. Coat a 9 x 13-inch baking dish with nonstick cooking spray. Place one of the sole fillets skin-side up on work surface, then spoon 1/4 cup crab mixture onto center of fillet; carefully roll up, creating a small bundle. Repeat using remaining fillets and crab. Transfer bundles to prepared baking dish, seam-side down, and sprinkle with remaining 1/8 teaspoon salt and 1 teaspoon parsley. Add wine to pan; transfer to oven.

Step 4

Bake for 20 minutes or until fish is solid white and flakes easily with a fork. Remove to plates and serve immediately.

Ingredients

1 t olive oil
1 shallot (minced)
1/2 small red pepper (minced)
1/4 t salt
1/8 t white pepper
1/3 c Stonyfield Organic Half & Half
1/2 c Stonyfield Organic Fat Free Plain Yogurt
8 oz crabmeat (picked over for shells)
1 T chopped parsley
4 fillets of sole (about 4 ounces each)
3/4 c white wine
Nutrition Information: 
Calories: 
130
Calories from Fat: 
35
Total Fat: 
3.5g
Saturated Fat: 
1.5g
Cholesterol: 
60mg
Sodium: 
210mg
Total Carbohydrate: 
3g
Sugars: 
2g
Protein: 
18g
Vitamin A: 
8%
Vitamin C: 
25%
Calcium: 
8%
Iron: 
4%

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