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COMMENT:
In this recipe, we have cut the fat by using a flavored vegetable
spray instead of oil and egg substitute and evaporated skim milk,
which still gives us the taste of real eggs and heavy cream without
all of the fat.
INGREDIENTS FOR STUFFED FLOUNDER:
- 4 (5-7 ounce) flounder fillets,
skin off
- olive oil flavored Pam spray
- ¾ cup chopped onion
- ½ cup chopped green onion
- ¼ cup chopped celery
- ¼ cup chopped red bell
pepper
- 1 tsp minced garlic
- 2 tsps chopped parsley
- ¼ tsp thyme
- ¼ tsp basil
- 1 tsp salt substitute
- 1 tsp black pepper
- ½ cup breadcrumbs
- ½ cup egg substitute
- 1/3 pound jumbo lump crabmeat,
cartilage removed
- paprika to taste
- Mrs. Dash original flavor salt-free
seasoning to taste
- salt substitute and pepper to
taste
- 2 ounces dry white wine
- ½ tsp fresh lemon juice
- 4 thin slices of lemon
METHOD:
Preheat the oven to 350 degrees F. Spray a medium skillet with
Pam and sauté the onion, green onion, celery, bell pepper,
garlic, parsley and thyme over medium heat, stirring for 4 minutes
or until vegetables begin to brown slightly. Remove from heat, place
in a mixing bowl and add salt substitute and pepper. Blend in the
egg substitute. Fold in the crabmeat gently. Gently fold in the
breadcrumbs, being careful not to break up the crabmeat. Divide
the stuffing into four equal amounts and shape into balls with your
hands. Wrap a flounder fillet around each ball and secure with a
toothpick, or tie with a string to hold the fillet in place during
cooking. Place the fillets seam side up in a baking dish with the
wine and lemon juice and sprinkle them with paprika, Mrs. Dash and
salt and pepper. Place a thin slice of lemon on top of each fish
and bake for 30 minutes. When fish is browned well and cooked through,
carefully transfer the fish to warm plates.
INGREDIENTS FOR CHIVE CREAM SAUCE:
- 1 (12 ounce) can evaporated skim
milk
- 1 tbsp chopped chives
- ¼ tsp Mrs. Dash original
flavor salt-free seasoning
- freshly ground black pepper to
taste
METHOD:
Into a medium skillet, add the cooking liquid from the fish, the
evaporated skim milk, lemon and the chives. Simmer, stirring constantly,
until sauce is thickened slightly, about 3-5 minutes. Season with
pepper and salt substitute if desired. Spoon the sauce over the
fish to serve.
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