If you’re getting tired of the usual grilled chicken or salmon dinner recipes it’s time to give flounder a chance. Many people don’t make flounder or cod, but both are white fish that are high in protein and low in fat. They are a much leaner fish option than salmon if you want to try something new. Keep in mind fat from fish is a healthy fat (omegas are great for you), but sometimes you want a lighter, flakier fish and that is when flounder can be a great option. Fish is a great option in the event you aren’t taking an omega supplement, though I highly recommend that everyone does for various health reasons.

Tonight I made some crab stuffed baked flounder filets and they turned out to die for! Not only are they filling, tasty and delicious but you can get wild caught flounder much easier now than a year ago. I always buy wild caught fish instead of farm raised and you would be surprised how many more grocery stores are carrying wild caught salmon, cod and flounder. Since farm–raised fish are exposed to fewer smaller fish than their wild–caught peers, some reports indicate they are not as rich in omega-3s. That is why if you can always go with wild caught fish over farm raised.

Nutrition

Flounder filets are under 120 calories and are packed with nearly 20 grams of protein per serving. Flatfish are all low fat white fish with a mild taste and are a good source of protein and have less than 2 grams of fat. Most flatfish species are also a good source of niacin, B vitamins, phosphorus, calcium and selenium.

Many grocery store fish departments make already stuffed filets so you can skip the recipe below and just ask for the pre-made ones. However, if you want to control what goes in the crab mixture you can make it yourself at home and just roll the filet around the stuffing and bake. I don’t like to use a lot of carbs in my meals, especially in dinner, and many pre-made crab meat is loaded with breadcrumbs. If you use this recipe below you can control how much or how little of any ingredient goes into your mixture.

Crab Stuffed Flounder Filet Recipe: (makes 4 filets)

• 6 ounce, Crab Meat Canned
• 16 oz, Flounder Fillets
• 1.00 g, Lemon
• 1 tbsp, Spices, paprika

• 0.50 cup(s), Bread Crumbs
• 0.50 tsp, Crushed Red Pepper Flakes
• 2 tbsp, Organic Mayo
• 1.00 second spray (0.25g), Coconut Oil Spray

directions

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1. preheat oven to 385°f.
2. coat a large baking sheet with coconut oil spray and set aside.
3. place half the bread crumbs on a shallow plate and set aside.
4. place the crab meat in a wire mesh strainer and rinse under cool running water.
5. pick over the crab, removing any cartilage & carefully press out all of the water.
6. pat dry with paper towels and transfer to a large bowl.
7. add the remaining bread crumbs, crushed red pepper and mayonnaise. mix well and set aside.
8. lightly spray each fillet with coconut oil spray
9. spread even amounts of the crab mixture onto each fillet; roll up
10. arrange the roll-ups on the baking sheet, sprinkle with paprika to taste, and bake for 20-25 minutes or until fish is no longer translucent.
11. squeeze the fresh lemon over the roll-ups and serve immediately.

 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 258
% Daily Value *
Total Fat 7 g	12 %
Saturated Fat 1 g	7 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 106 mg	35 %
Sodium 538 mg	22 %
Potassium 433 mg	12 %
Total Carbohydrate 10 g	3 %
Dietary Fiber 1 g	3 %
Sugars 1 g
Protein 36 g	71 %
Vitamin A	23 %
Vitamin C	5 %
Calcium	11 %
Iron	13 %

As far as side dishes for tonight’s meal I made two vegetables: steamed broccoli and baked cauliflower. As I have mentioned before I don’t make carb dishes for my dinner, I consume any carbs (which is limited since I am on the ketogenic diet and have been for almost 6 months) I eat carbs mostly from vegetables anyway. You won’t see pasta or potatoes in my recipes, sorry lol. I love broccoli and cauliflower and usually cook them together, but tonight I wanted to bake one and then steam the other. I started out boiling both in a large pot until slightly soft. I then separated out the cauliflower and prepared that different.

Cauliflower Bake:

In a small meatloaf sized tin I spray the tin with coconut oil. I then chopped up the cauliflower into smaller pieces and drizzled some culinary chicken broth, diced up some green onion, fresh garlic and then dusted the top with Pink Himalayan sea salt and Oh My Spice Garlic Lovers seasoning. I mixed it up to coat all the florets and then put that in the oven with the fish. I let that bake for 25 minutes and it came out delicious!

Steamed Broccoli:

For my broccoli I let that stay in the pot and boil until it was nice and soft. I then rinsed it and transferred it into a large serving bowl. I then put some olive oil, fresh pepper, Oh My Spice garlic lovers seasoning and some Pink Himalayan sea salt. That is it, nice and simple but so very good. The olive oil truly makes the difference, because without it the broccoli can taste boring and dry. If you want to jazz it up toss some shredded mozzarella cheese on top and microwave for one minute (you can have cheese on keto diets which is why I also love it!)

The best part about this meal is you can save some for the next day in a meal prep container. I don’t recommend heating this up in a microwave at the office though; never heat up fish in an office setting lol. You will make lots of enemies! I tend to just eat this cold and enjoy it just as much – but I have to be honest this is so delicious sometimes there are never left overs.

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