Roasted Flounder with Crabmeat Stuffing
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.
- 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
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%
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.
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.
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.
Bake for 20 minutes or until fish is solid white and flakes easily with a fork. Remove to plates and serve immediately.