Directions:
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish or a baking sheet lined with tin foil.
- Heat butter over medium-low heat in a large saucepan. Stir in onion, green onions, bell pepper, celery and garlic. Cook slowly, stirring occasionally until onions are soft.
- Remove pan from heat and stir in shredded crabmeat, seasoning, bread crumbs, salt and pepper.
- Rub flounder skin and cavity with butter. Stuff with crab mixture and place in prepared pan.
- Bake for 30 minutes, or until flesh is firm and white at the thickest part of the fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 390.59 Kcal (1635 kJ) | ||
| Calories from fat | 153.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.04g | 26% | |
|---|---|---|---|
| Cholesterol | 154.74mg | 52% | |
| Sodium | 881.4mg | 37% | |
| Potassium | 512.55mg | 11% | |
| Total Carbs | 7.34g | 2% | |
| Sugars | 1.3g | 5% | |
| Dietary Fiber | 0.83g | 3% | |
| Protein | 46.61g | 93% | |
| Vitamin C | 8.8mg | 15% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 3.5mg | 20% | |
| Calcium | 80.7mg | 8% | |
| Amount Per 100 g | |||
| Calories | 117.52 Kcal (492 kJ) | ||
| Calories from fat | 46.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.13g | 26% | |
|---|---|---|---|
| Cholesterol | 46.56mg | 52% | |
| Sodium | 265.2mg | 37% | |
| Potassium | 154.22mg | 11% | |
| Total Carbs | 2.21g | 2% | |
| Sugars | 0.39g | 5% | |
| Dietary Fiber | 0.25g | 3% | |
| Protein | 14.03g | 93% | |
| Vitamin C | 2.7mg | 15% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 1.1mg | 20% | |
| Calcium | 24.3mg | 8% | |
* 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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