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Baked Stuffed Flounder

Thin flounder fillets rolled around a seasoned crab and breadcrumb stuffing, then baked in a buttery white wine sauce until golden. A classic American seafood restaurant dish made at home.

55 minMediumServes 4440 cal/serving

AmericanDinnerOvenPescatarianHigh ProteinNut-FreePork-FreeCorn-Free

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Ingredients

  • 8 flounder fillets (or sole)
  • 8 oz lump crab meat (fresh or canned, drained), picked over for shells
  • 1/2 cup panko breadcrumbs
  • 6 tbsp unsalted butter
  • 2 shallot, finely minced
  • 2 celery stalks, finely diced
  • 4 garlic cloves, minced
  • 1/4 cup fresh flat-leaf parsley, finely chopped
  • 1 tsp Old Bay seasoning
  • 2 tsp Dijon mustard
  • 1/2 cup dry white wine
  • 2 lemon, juiced, cut into wedges
  • 1 tsp kosher salt
  • 1/2 tsp black pepper, freshly ground
  • 1/2 tsp paprika

Instructions

  1. 1

    Preheat oven to 375°F (190°C). Butter a 9x13-inch baking dish.

  2. 2

    Make the stuffing: melt half the 6 tbsp unsalted butter in a skillet over medium heat. Cook 2 finely minced shallot and 2 finely diced celery stalks for 3-4 minutes until softened. Add 4 minced garlic cloves and cook 1 minute. Remove from heat and fold in 8 oz lump crab meat (fresh or canned, drained) (picked over for shells), 1/2 cup panko breadcrumbs, most of the 1/4 cup finely chopped fresh flat-leaf parsley, 2 tsp Dijon mustard, 1 tsp Old Bay seasoning, 1 tsp kosher salt, and 1/2 tsp freshly ground black pepper. Mix gently so the crab stays chunky.

  3. 3

    Lay 8 flounder fillets (or sole) flat on a work surface. Season the tops lightly with salt and pepper. Divide the stuffing equally among the fillets and roll each one up, placing seam-side down in the prepared baking dish.

  4. 4

    In a small saucepan, melt the remaining unsalted butter. Stir in 1/2 cup dry white wine and lemon juice. Pour the sauce over and around the stuffed flounder.

  5. 5

    Dust the rolls with 1/2 tsp paprika. Bake for 22-25 minutes until the fish is opaque throughout and an instant-read thermometer inserted in the center reads 145°F (63°C) and the stuffing is golden.

  6. 6

    Spoon the pan juices over the fish. Garnish with the remaining fresh flat-leaf parsley and serve with lemon wedges.

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Questions

What temperature do I cook Baked Stuffed Flounder at?

For Baked Stuffed Flounder, the oven is set to 375 F (about 190 C) in step 1. The longest stretch at that heat is 25 minutes, in step 5. The target internal temperature is 145 F (about 65 C), given in step 5. A probe thermometer removes the guesswork.

Do I need any special equipment for Baked Stuffed Flounder?

Beyond a knife and a board, the method uses a probe thermometer (step 5) and a 9x13 baking dish (step 1).

Is there a substitute for Old Bay in Baked Stuffed Flounder?

The entry for Baked Stuffed Flounder calls for 1 tsp Old Bay seasoning. In its place: Celery salt and paprika with a pinch each of black pepper and cayenne.

Can I use a different white fish instead of the flounder in Baked Stuffed Flounder?

Yes. Any firm white fish of similar thickness works: cod, haddock, pollock and halibut are interchangeable here. Timing follows thickness, not species. As written, the entry for Baked Stuffed Flounder uses 8 flounder fillets (or sole).

Can I make Baked Stuffed Flounder gluten-free?

Yes. The gluten in Baked Stuffed Flounder is 1/2 cup panko breadcrumbs. Swap the bread or crumbs for a gluten-free loaf or gluten-free panko. Everything else proceeds as written.

How much protein is in Baked Stuffed Flounder?

One serving (the recipe makes 4) has 32 g of protein in about 440 calories, alongside 22 g carbohydrate and 18 g fat, plus 1 g fiber and 520 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

How do I store and reheat Baked Stuffed Flounder?

Refrigerate what is left of Baked Stuffed Flounder within two hours and eat it within three days. Reheat covered in a 300 F oven until warmed through.

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