Low Fat Crab & Cheese Flounder |
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Prep Time: 10 Minutes Cook Time: 5 Minutes |
Ready In: 15 Minutes Servings: 6 |
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Serve this up with some Jasmine rice and you have a wonderful meal. Ingredients:
6 flounder fillets |
8 ounces imitation crabmeat (king) |
1 cup nonfat cheddar cheese or 1 cup mozzarella cheese, grated |
1 lemon, juice of |
4 tablespoons liquid butter buds (dietetic butter substitute) |
4 tablespoons flour |
1 egg, beater (1/4 cup) |
2 cups fat-free evaporated milk or 2 cups skim milk |
1/2 teaspoon salt |
1 dash cayenne |
1/4 cup cooking wine (such as sherry or vermouth) |
Directions:
1. Mix together the butter buds and the flour till a paste is formed.
2. Stir this mixture until it boils.
3. Add the salt.
4. Stir in the sherry (cooking wine), skim milk and egg beaters; and cook 1 minute.
5. A few grains of cayenne can be added.
6. Add the crab meat and cook till heated through (This should be thick).
7. Place the flounder fillets in a pan and brush with butter buds to coat.
8. Sprinkle with lemon juice.
9. Cook under the broiler 1 minute each side.
10. Spoon the crab meat mixture onto each fillet.
11. Top with grated cheese and return to broiler long enough to melt the cheese.
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