Directions:
- Mix together the butter buds and the flour till a paste is formed.
- Stir this mixture until it boils.
- Add the salt.
- Stir in the sherry (cooking wine), skim milk and egg beaters; and cook 1 minute.
- A few grains of cayenne can be added.
- Add the crab meat and cook till heated through (This should be thick).
- Place the flounder fillets in a pan and brush with butter buds to coat.
- Sprinkle with lemon juice.
- Cook under the broiler 1 minute each side.
- Spoon the crab meat mixture onto each fillet.
- Top with grated cheese and return to broiler long enough to melt the cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 398.25 Kcal (1667 kJ) | ||
| Calories from fat | 125.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.96g | 21% | |
|---|---|---|---|
| Cholesterol | 134.12mg | 45% | |
| Sodium | 1179.44mg | 49% | |
| Potassium | 332.51mg | 7% | |
| Total Carbs | 21.57g | 7% | |
| Sugars | 14.08g | 56% | |
| Dietary Fiber | 0.99g | 4% | |
| Protein | 40.35g | 81% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 0.9mg | 5% | |
| Calcium | 431mg | 43% | |
| Amount Per 100 g | |||
| Calories | 115.2 Kcal (482 kJ) | ||
| Calories from fat | 36.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.04g | 21% | |
|---|---|---|---|
| Cholesterol | 38.8mg | 45% | |
| Sodium | 341.18mg | 49% | |
| Potassium | 96.19mg | 7% | |
| Total Carbs | 6.24g | 7% | |
| Sugars | 4.07g | 56% | |
| Dietary Fiber | 0.29g | 4% | |
| Protein | 11.67g | 81% | |
| Vitamin C | 1.5mg | 9% | |
| Iron | 0.3mg | 5% | |
| Calcium | 124.7mg | 43% | |
* 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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