Baked Flounder with Crab Stuffing
Baked Flounder with Crab Stuffing pairs tender, flaky fish with a rich crab filling enhanced by aromatic onions, bell pepper, celery, and a hint of Cajun spice. Butter keeps everything moist while baking, letting the sweet crab shine against a lightly seasoned vegetable base. Serve this elegant seafood entrée for a special dinner or a celebratory weekend meal.
- Prep20 mins
- Cook30 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Flounder with Crab Stuffing, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 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.
- 12
- Heart Health
- 60
- Metabolic
- 17
- Digestive
- 20
- Inflammatory
- 53
- Performance
- 42
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish or a baking sheet lined with aluminum foil.
- 2
Melt butter over medium-low heat in a large saucepan. Stir in onion, green onions, bell pepper, celery, and garlic. Cook slowly, stirring occasionally, until the onions are soft.
- 3
Take the pan off the heat and stir in shredded crabmeat, seasoning, bread crumbs, salt, and pepper.
- 4
Rub the flounder skin and cavity with butter. Stuff it with the crab mixture and place it in the prepared pan.
- 5
Bake for 30 minutes, or until the flesh is firm and white at the thickest part of the fish.
- Calories 437.67 kcal High 22%
- Protein 47.4 g Good Source 95%
- Carbohydrate 13.63 g 5%
- Total Fat 22.02 g High 28%
- Saturated Fat 6.5 g High 33%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 197.78 mg High 66%
- Sodium 918.56 mg High 40%
- Dietary Fiber 1.45 g Low Source 5%
- Total Sugars 2.22 g --
- Added Sugars 0.34 g Low Source 1%
- Calcium 73.42 mg Low Source 6%
- Iron 3.53 mg Moderate 20%
- Potassium 552.36 mg Moderate 12%
- Vitamin A 19.09 mcg Low Source 2%
- Vitamin C 1.85 mg Low Source 2%
- Vitamin D 6.36 mcg Good Source 32%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
Baked Flounder with Crab Stuffing is a Cajun and Creole dinner recipe made with 11 ingredients. It takes about 50 mins, serves 8, and is rated medium. Key ingredients include Bread Crumbs, Butter, Cajun Seasoning, and Celery. Each serving provides about 437.67 kcal, and is a good source of protein.
Recipe Questions
- What is Baked Flounder with Crab Stuffing?
- It is a Cajun and Creole recipe made with 11 ingredients, usually served for dinner or lunch.
- What is Baked Flounder with Crab Stuffing made of?
- The main ingredients are Bread Crumbs, Butter, Cajun Seasoning, Celery, Flounder. The full list of 11 is above.
- What goes well with Baked Flounder with Crab Stuffing?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Baked Flounder with Crab Stuffing?
- About 50 mins in total: 20 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 437.67 kcal. The full nutrition breakdown is above.
- Is Baked Flounder with Crab Stuffing easy to make?
- This recipe is rated medium, with 11 ingredients and 5 steps.
- Is Baked Flounder with Crab Stuffing healthy?
- Baked Flounder with Crab Stuffing has an easyChef Pro health score of 45/100. Per serving, it provides 437.67 calories and 47.4 g of protein, or 95% of the Daily Value. It is a good source of vitamin D. Worth noting per serving: sodium at 918.56 mg (40% of the Daily Value) and saturated fat at 6.5 g (33% of the Daily Value). It contains Shellfish, Fish, Milk, Wheat, Gluten, Celery, Garlic and Onions, 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.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required