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Crabmeat-Stuffed Flounder

Yield 2 servings.

Ingredients

  • Butter-flavored vegetable cooking spray
  • 1 teaspoon reduced-calorie margarine
  • 2 tablespoons chopped fresh mushrooms
  • 1 tablespoon chopped green onions
  • 1 tablespoon Neufcha@Gtel cheese
  • 1/2 teaspoon minced fresh marjoram
  • 1/8 teaspoon pepper
  • 2 ounces fresh lump crabmeat, drained
  • 2 tablespoons soft breadcrumbs
  • 1 teaspoon lemon juice
  • 2 (3-ounce) flounder fillets (1/4 inch thick)
  • 2 tablespoons (1/2 ounce) shredded reduced-fat Swiss cheese
  • Lemon wedges (optional)
  • Fresh marjoram sprigs (optional)

Nutrition Information

  • calories 192
  • caloriesfromfat 33 %
  • fat 7.1 g
  • satfat 2.9 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 27.8 g
  • carbohydrate 3.2 g
  • fiber 0.0 g
  • cholesterol 83 mg
  • iron 0.0 mg
  • sodium 241 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a small nonstick skillet with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add mushrooms and green onions; saute 2 minutes. Add cheese, minced marjoram, and pepper; cook, stirring constantly, until cheese melts. Remove from heat; add crabmeat, breadcrumbs, and lemon juice, and stir well.

  2. Spoon crabmeat mixture evenly onto fillets; roll up each fillet, jellyroll fashion, beginning at narrow end. Secure with wooden picks. Place rolls, seam side down, in a small baking dish coated with cooking spray. Bake, uncovered, at 350° for 10 minutes. Sprinkle Swiss cheese over rolls; bake an additional 10 minutes or until fish flakes easily when tested with a fork. Remove wooden picks, and, if desired, garnish with lemon wedges and marjoram sprigs.

Cooking Light Light Cooking for Two