Directions:
- Preheat oven to 350°.
- Spray a 9x13-inch baking dish with cooking spray.
- Meanwhile, sauté the bell pepper, mushroom, celery, and carrots in olive oil until soft.
- Remove from heat and stir in the green onions, bread crumbs, parmesan cheese, mayonnaise, and juice from half of the lemon. Add more bread crumbs if the mixture is too soggy. Season to taste with Cajun seasoning and fresh ground pepper.
- Place five of the flounder fillets on the bottom of the baking dish, making sure not to overlap.
- Top with crab mixture and then the five remaining fillets. Sprinkle tops of stuffed fish with fresh ground pepper and a little paprika and parsley. Bake, uncovered, for 25-30 minutes.
- Squeeze the rest of the lemon over the fish just before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 199.27 Kcal (834 kJ) | ||
| Calories from fat | 60.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.72g | 10% | |
|---|---|---|---|
| Cholesterol | 95.03mg | 32% | |
| Sodium | 731.45mg | 30% | |
| Potassium | 396.76mg | 8% | |
| Total Carbs | 5.09g | 2% | |
| Sugars | 1.61g | 6% | |
| Dietary Fiber | 0.87g | 3% | |
| Protein | 27.43g | 55% | |
| Vitamin C | 12.6mg | 21% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 3.6mg | 20% | |
| Calcium | 111.3mg | 11% | |
| Amount Per 100 g | |||
| Calories | 75.32 Kcal (315 kJ) | ||
| Calories from fat | 22.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 10% | |
|---|---|---|---|
| Cholesterol | 35.92mg | 32% | |
| Sodium | 276.49mg | 30% | |
| Potassium | 149.98mg | 8% | |
| Total Carbs | 1.92g | 2% | |
| Sugars | 0.61g | 6% | |
| Dietary Fiber | 0.33g | 3% | |
| Protein | 10.37g | 55% | |
| Vitamin C | 4.8mg | 21% | |
| Vitamin A | 0.1mg | 8% | |
| Iron | 1.4mg | 20% | |
| Calcium | 42.1mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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