Stuffed Flounder
Stuffed flounder is a delectable seafood dish that pairs the delicate, mild flavor of flounder with a savory stuffing, often seasoned with herbs, breadcrumbs, and crab or shrimp. The stuffing adds texture and richness, while the fish remains tender and light.
A perfect choice for dinner parties or special family gatherings, this recipe elevates your meal with coastal flavors in a surprisingly simple preparation. Follow this recipe for a restaurant-worthy stuffed flounder that’s sure to impress.
Ingredients
For this recipe, you’ll need fresh flounder fillets and a handful of simple ingredients for the stuffing and seasoning.
Ingredients for the Flounder and Stuffing
- Flounder fillets – 4 (6-ounce each, skinless)
- Jumbo lump crabmeat – 1 cup, picked over for shells (optional, can be replaced with shrimp or kept vegetarian)
- Panko breadcrumbs – ½ cup
- Shallot – 1 small, finely chopped
- Celery – 1 stalk, finely chopped
- Garlic – 2 cloves, minced
- Butter – 4 tablespoons, divided
- Fresh parsley – 2 tablespoons, chopped
- Lemon juice – 2 tablespoons
- Old Bay seasoning – 1 teaspoon
- Salt and pepper – to taste
For the Sauce (Optional)
- Heavy cream – ½ cup
- White wine – ¼ cup
- Dijon mustard – 1 teaspoon
- Lemon zest – 1 teaspoon
How to Make Stuffed Flounder
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a baking dish large enough to hold all the fillets without overlapping.
Step 2: Prepare the Stuffing
In a medium skillet over medium heat, melt 2 tablespoons of butter.
Add the chopped shallot, celery, and garlic. Sauté until softened, about 3-4 minutes.
Stir in the crabmeat (or shrimp) and cook until heated through, about 1-2 minutes.
Remove the skillet from the heat, then add the panko breadcrumbs, parsley, lemon juice, and Old Bay seasoning. Mix well to combine.
Season with salt and pepper to taste, and allow the stuffing to cool slightly.
Step 3: Stuff and Roll the Flounder
Lay the flounder fillets flat on a clean surface, skin-side down.
Spoon a small amount of stuffing onto the center of each fillet, about 2-3 tablespoons each.
Roll the fillets around the stuffing, starting from the thicker end. Secure each roll with a toothpick if needed to keep it from unraveling.
Place the stuffed fillets seam-side down in the prepared baking dish.
Step 4: Bake the Flounder
Melt the remaining 2 tablespoons of butter and drizzle it over the stuffed flounder.
Bake the flounder for about 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
Step 5: Make the Sauce (Optional)
While the flounder bakes, prepare a simple lemon-dijon sauce for added flavor.
In a small saucepan over medium heat, combine the white wine and heavy cream.
Allow the mixture to simmer for 3-4 minutes, until slightly thickened.
Stir in the Dijon mustard and lemon zest, then season with salt and pepper.
Remove from heat and serve the sauce drizzled over the stuffed flounder.
Serving Suggestion: Garnish with fresh parsley and lemon wedges. Serve with roasted vegetables, rice pilaf, or a light salad.
Chef’s Note
When making stuffed flounder, choosing fresh, high-quality fillets is essential. Flounder is delicate, so be gentle when rolling and securing each stuffed fillet. If using crabmeat, look for jumbo lump crab, as its texture is ideal for stuffing. For those who prefer a different seafood or vegetarian filling, chopped shrimp or a mixture of mushrooms and spinach can be substituted.
This dish is versatile and can be customized with different herbs and spices to suit your taste. If you’d like to add more depth to the sauce, consider a touch of garlic or shallot. Keep the flavors balanced to allow the flounder’s mild taste to shine.
Nutritional Information (per serving, assuming four servings)
- Calories: 420
- Protein: 32g
- Carbohydrates: 10g
- Fat: 26g
- Fiber: 1g
- Sugar: 1g
- Cholesterol: 120mg
- Sodium: 410mg
Flounder is low in fat and high in protein, making it a nutritious choice. Adding crab or shrimp boosts protein and provides essential minerals like selenium and zinc. The optional sauce adds richness but can be omitted or replaced with a simple squeeze of lemon to keep the dish lighter. Panko breadcrumbs provide a satisfying crunch while keeping the stuffing airy and flavorful.
Conclusion
Stuffed flounder is a beautiful fusion of simplicity and sophistication. It offers the delicate taste of flounder with a savory stuffing, creating a memorable dish that’s easy to prepare yet elegant enough for special occasions.
This recipe, with its optional sauce, allows you to enjoy restaurant-quality seafood at home, giving you both freshness and flavor in each bite. Give it a try, and let this stuffed flounder become a new favorite in your seafood repertoire.
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