Go Fish!

I found this delicious recipe in the Family Circle magazine and couldn't wait to try it out. I decided that yesterday would be the day so I headed off to the store. My store didn't have flounder (which didn't surprise me) so I got some sole. I also used half and half instead of the cream since I already had some in the fridge. John thought it was so good that he had seconds. I love cooking meals that he can't stop talking about and this was one of those meals. I hope you enjoy the recipe as much as we did!


Baked Flounder with Crabmeat Stuffing

1/2 small onion, minced
1/2 small red pepper, finely chopped
3/4 tsp low-sodium Old Bay seasoning
1/4 tsp salt
2/3 cup light cream
8 ounces imitation crabmeat, finely chopped
3 tsp chopped parsley
4 flounder fillets (about 4 ounces each)
3/4 cup white wine or water
Cooked brown rice (optional)

1. Heat a medium-size nonstick skillet over medium heat. Coat pan with nonstick cooking spray, then add onion and red pepper; cover and cook 4 minutes or until softened, stirring occasionally.

2. Remove cover and stir in 1/2 tsp of the Old Bay, 1/8 tsp of the salt and the light cream. Increase heat to medium-high and bring to a boil; cook for 1 minute or until reduced and thickened. Gently fold in crabmeat and 2 tsp of the parsley; refrigerate 30 minutes.

3. heat oven to 400 degrees. Coat a 13 x 9 x 2 inch baking dish with nonstick cooking spray. Place one of the flounder fillets pretty side down on work surface, then spoon 1/2 cup crab mixture onto end of fillet; roll up, creating a small bundle. Repeat using remaining fillets and crab. Transfer bundles to prepared baking dish, seam-side down, and sprinkle with remaining 1/4 tsp Old Bay, 1/8 tsp salt and 1 tsp parsley. Add wine or water to pan; transfer to oven.

4. Bake at 400 degrees for 20 minutes or until fish is solid white and flakes easily with a fork. Remove to plates with a large spatula and serve with rice, if desired.

PER SERVING 281 calories;
9 g fat (5 g sat.); 27 g protein;
13 g carbohydrate; 1 g fiber;
803 mg sodium;
92 mg cholesterol