Baked Flounder Stuffed
Baked flounder stuffed with a savory shrimp and crab mixture offers delicate flavors and a tender texture, perfect for seafood lovers and special occasions.
Ingredients
- 1 1/2 cups soft bread crumbs ⓘ
- 1/4 cup butter or margarine ⓘ
- 2 tablespoons butter or margarine ⓘ
- 1/2 cup chopped green onions ⓘ
- 1/2 cup chopped celery
- 1/2 cup chopped green pepper ⓘ
- 2 cloves garlic ⓘ
- 8 ounces shrimp, cooked, shelled, and coarsely chopped ⓘ
- 6 to 8 ounces crab meat, thawed ⓘ
- 2 tablespoons snipped parsley ⓘ
- 1/4 teaspoon salt ⓘ
- 1/4 teaspoon ground red pepper ⓘ
- 1/4 teaspoon ground black pepper ⓘ
- 2 (1 to 1 1/4 pound) dressed flounder ⓘ
- 2 Tbsp. butter or margarine, melted ⓘ
Instructions
- In a 10-inch skillet, cook bread crumbs in butter or margarine over medium heat until golden brown and crisp.
- Remove crumbs to a mixing bowl.
- In the same skillet, melt additional butter or margarine.
- Add green onions, celery, green pepper, and garlic. Cook over medium heat until vegetables are tender.
- Add cooked shrimp, crab meat, parsley, salt, red pepper, and black pepper to the bread crumbs and vegetable mixture. Stir well.
- Rinse fish and pat dry.
- Place flounder on a board with the dark side up. Make a slit in the center of the fish along the backbone to create a pocket on both sides of the slit.
- Loosely stuff the fish with the bread mixture.
- Place the stuffed fish in a greased 15½ x 10½ x 2-inch baking dish.
- Brush the fish with melted butter.
- Bake in a 400°F oven for about 20 minutes or until the fish flakes easily with a fork.
- Transfer the fish to a serving platter.
- Garnish with lime slices and green onion if desired.
Tips & Substitutions
For a lighter version, consider using whole wheat bread crumbs or adding more vegetables like spinach or mushrooms. If you don't have flounder, try using tilapia or sole as a substitute. Ensure the seafood is fresh for optimal flavor. You can also mix in some cheese for added richness or use leftover cooked fish in place of shrimp for a different twist.
Serving Suggestions
Serve the baked flounder stuffed with a side of steamed vegetables or a fresh salad for a light meal. A squeeze of lemon or lime enhances the flavors beautifully. Consider pairing it with Garlic Nibbles for a delightful appetizer. This dish also goes well with a light white wine or sparkling water to complement the seafood.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the stuffed flounder in a preheated oven at 350°F for about 10-15 minutes, or until heated through. This method helps maintain the fish's texture without drying it out.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Flounder Stuffed contains roughly 818 calories, with 42g protein, 145g carbohydrates, and 12g fat. It is an excellent source of vitamin C (278% of the Daily Value), iron (219% of the Daily Value), and dietary fiber (107% of the Daily Value). Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I prepare the stuffing ahead of time?
Yes, you can prepare the stuffing a day in advance and store it in the refrigerator. Just make sure to stuff the flounder right before baking to keep the fish fresh and prevent sogginess.
What can I use instead of crab meat?
If you don't have crab meat, you can substitute it with more shrimp or even scallops. Alternatively, use canned tuna for a budget-friendly option that still maintains a seafood flavor.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and is opaque throughout. Typically, this takes about 20 minutes at 400°F. Always check the thickest part of the fish to ensure thorough cooking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).