Crab Stuffed Flounder
Crab Stuffed Flounder features tender fillets layered with a zesty crab and cracker stuffing touched with dry mustard and Worcestershire, then finished under a mayo glaze for a golden, slightly tangy crust. It’s rich yet delicate, ideal for a cozy weeknight dinner or a simple seafood centerpiece when entertaining. Expect buttery fish, sweet crab, and a savory finish with parsley and paprika.
- Prep10 mins
- Cook20 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crab Stuffed Flounder, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 44 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 10
- Heart Health
- 55
- Metabolic
- 14
- Digestive
- 24
- Inflammatory
- 34
- Performance
- 29
- General Wellness
- 1
Gather the ingredients. Preheat the oven to 400 degrees F (200 degrees C). Rinse the flounder fillets and pat them dry with paper towels. Lightly grease a shallow baking dish.
- 2
Mix the crabmeat, crushed saltines, bell pepper, mustard, Worcestershire sauce, salt, and white pepper in a medium bowl. In a small bowl, combine the egg white with 1 tablespoon mayonnaise; stir this into the crabmeat mixture.
- 3
Brush the fillets with the melted butter; place them in the prepared baking dish. Spoon the crabmeat mixture over the fillets and drizzle with any remaining butter. Bake in the preheated oven for 15 minutes.
- 4
Meanwhile, prepare the topping: lightly beat the egg yolk in a small bowl. Stir in 5 tablespoons of mayonnaise. Remove the fish from the oven and spread this mixture over the stuffing; sprinkle with parsley and paprika.
- 5
Increase the oven temperature to 450 degrees F (230 degrees C) and bake until golden and bubbly, about 5 or 6 minutes.
- Calories 642.4 kcal High 32%
- Protein 31.28 g Good Source 63%
- Carbohydrate 66.15 g 24%
- Total Fat 25.33 g High 32%
- Saturated Fat 6.55 g High 33%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 153.11 mg High 51%
- Sodium 1189.79 mg High 52%
- Dietary Fiber 0.73 g Low Source 3%
- Total Sugars 0.47 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 61.94 mg Low Source 5%
- Iron 6.21 mg Good Source 35%
- Potassium 368.68 mg Low Source 8%
- Vitamin A 22.78 mcg Low Source 3%
- Vitamin C 1.72 mg Low Source 2%
- Vitamin D 3.35 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Crab Stuffed Flounder is made with 14 ingredients and serves 6. It takes about 30 mins and is rated medium. Key ingredients include Butter, Dried Parsley, Dry Mustard, and Eggs. Each serving provides about 642.4 kcal, and is a good source of protein.
Recipe Questions
- What is Crab Stuffed Flounder made of?
- The main ingredients are Butter, Dried Parsley, Dry Mustard, Eggs, Egg Whites. The full list of 14 is above.
- How long does it take to make Crab Stuffed Flounder?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 642.4 kcal. The full nutrition breakdown is above.
- Is Crab Stuffed Flounder easy to make?
- This recipe is rated medium, with 14 ingredients and 5 steps.
- Is Crab Stuffed Flounder healthy?
- Crab Stuffed Flounder has an easyChef Pro health score of 36/100. Per serving, it provides 642.4 calories and 31.28 g of protein, or 63% of the Daily Value. It is a good source of iron. Worth noting per serving: sodium at 1189.79 mg (52% of the Daily Value) and saturated fat at 6.55 g (33% of the Daily Value). It contains Shellfish, Fish, Eggs, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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