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Ингредиенты
- 1 whl flounder - (abt 4 lbs)
- 1/4 c. vegetable oil
- 1 lb blue crab meat
- 1/2 c. minced onion
- 1 c. minced celery
- 1 x minced green pepper
- 2 x cloves garlic chopped
- 1 c. butter
- 2 c. soft bread crumbs
- 3 x Large eggs beaten
- 1 Tbsp. minced parsley
- 1/2 tsp pepper
Инструкции
- Remove scales, head and viscera from flounder. Rinse then cut flounder, using a sharp knife, lengthways down the middle of it"s dark side. (A flounder has one dark side and one light side and the backbone goes down the middle of the flat side.) The cut should be as deep as the back bone will allow. Tilt knife sideways and cut horizontally along each side of the backbone to make two pockets.
- Prepare Florida Blue Crab Stuffing: Remove pcs of shell or possibly cartilage from crab meat. Cook onion, celery, green pepper and garlic in butter till tender, but not brown. Add in remaining ingredients; mix well. (Makes stuffing for six 3/4-lb. flounder or possibly one 4-lb. flounder)
- Place fish on an oiled baking pan and loosely fill both pockets with Blue Crab Stuffing. Brush flounder with oil, making sure the fins are well coated. Bake at 350 degrees for 30 to 40 min or possibly till the fish flakes easily.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 6 servings | |
| Calories 611 | |
| Calories from Fat 397 | 65% |
| Total Fat 45.08g | 56% |
| Saturated Fat 21.51g | 86% |
| Trans Fat 0.23g | |
| Cholesterol 247mg | 82% |
| Sodium 755mg | 31% |
| Potassium 472mg | 13% |
| Total Carbs 28.91g | 8% |
| Dietary Fiber 2.4g | 8% |
| Sugars 3.63g | 2% |
| Protein 23.24g | 37% |
