I adore fish and seafood, and I find myself eating fish and seafood three times a week, perhaps more in the summer, as everything just tastes fresher in the summer for some reason.
I have been making this dish for a long time, since it is by far one of the tastiest and easiest no fuss ways to have a delicious fish dinner with not a lot of fat and calories. I find poaching the fish in a tiny bit of white wine and lemon juice keeps the fish moist, flavorful and so fresh tasting. What I love about this is that in addition to the flounder, you get an extra bang for your buck with the crab meat filling. I use a mix of claw and lump crab, that comes ready for use, the real stuff here guys, no phoning it in. I have made it with fresh crabs but that is time consuming. Buying crab meat already picked over is the way to go for a busy weeknight!
Adding the gremolata is the perfect finishing touch for this, as it is so verdant, and fresh, I just love it! Gremolata is an Italian garnish that I grew up on. I sprinkle gremolata on my grilled shrimp, add it atop of my Italian soups and even throw it on my garlic bread after it’s baked in the oven, so yummy!!
I really hope that you give this Oven Poached Stuffed Flounder, a try. It is such a great tasting, lighter option, for getting more fish and seafood into your diet with very little fat and carbs.
Hello lovely! Looking gorgeous already and it is just the veg, seasonings and herbs at this point. Perfectly seasoned too I might add. I like to add the egg white as the very last thing so that I can taste and adjust for seasonings if need be. Some people don’t particularly like the taste of dill, I am not one of those people, as you may know from my Crazy Easy Refrigerator Garlic Dill Pickles, however, if you don’t fancy dill, just use chopped parsley or even fresh thyme would be nifty!
This is the crab meat added in here along with the mayonnaise, mustard, hot sauce and bread crumbs. I break it up with my hands and keep it only slightly chunk, not unlike myself. This is the basis for a really kick ass crab cake I will tell you! Many recipes and celebrity chefs I see use either cracker crumbs or dry bread crumbs and I will say this, when I first made my crab cakes I bought into that hoey, but the italian bread crumbs are so much better and lighter in my opinion and you don’t have that grainy dry taste from the dry bread crumbs.
These flounder filet were so fresh and delicious. Season with salt and pepper both sides. Layer flavors at every step. It makes a huge difference!
This slightly out of focus shot, shows the crab stuffing over the flounder filet. I like to spoon the filling then press it down by hand to compact it before rolling. Wow, this is a shitty picture, but it was the best one for this shot. I promise to do better next one!
Hopefully I redeemed myself! This is the look you are going for, nice tightly rolled flounder babies! They are ready for their bath of yummy poaching liquid.
They look gorgeous with their sprinkling of paprika and sitting in their bath of Pinot Grigio and lemon juice. A bath I wouldn’t mind sitting in to be honest! Kidding. Mostly! Put in a preheated 375° oven for twenty minutes. After 20 minutes remove from oven and either drizzle or brush melted butter over the top, then put them back in the oven for five more minutes. Do not over cook.
This is the lovely Gremolata that you will be garnishing your lovelies with! Just add one garlic clove minced, 1 cup of chopped Italian flat leaf parsley, and the zest of two lemons. Easy peasy, and so damn delish! Don’t skip this step, the flavor it imparts is wonderful. The leaves of the parsley look yellowed in some spots, they are not. That was bought the same day I made it, it’s the zest of the lemon on the leaves. Wanted to clarify, because when using fresh herbs, green and lovely only!!
A work of art I tell you!!! Tastes as amazing as it looks! So delish!! This was my dinner last night and I couldn’t be happier!
Oven Poached Stuffed Flounder
A light, full of flavor seafood dish that is perfect for the seafood lover and anyone looking to maintain a healthy lifestyle!
- Use fresh lump crab meat for this dish. Recipe has not been tested with imitation crab meat. I use a combination of lump and claw meat for this recipe.
For the Gremolata
- Zest of two lemons
- 1 garlic clove finely chopped
- 1 cup of chopped Italian leaf parsley
Combine all of the ingredients in a small bowl, mix well to combine. Set aside for later use. This is best used the same day, but can be used up to one day if stored in an airtight container in the fridge.
For the Stuffed Flounder
- 4 large flounder filets
- 4 1/2 oz of lump crab meat
- 1/3 cup of fresh Italian bread crumbs ( I pull out the inside of Italian bread and crumble it for best results, by hand, you just want the center, no crust)
- juice of 1 1/2 lemons divided
- 1 garlic clove minced
- 1 squirt of Worcestershire sauce
- 3 spring onions whites and light green parts chopped
- 1/2 red bell pepper diced
- 1 1/4 tbsp. of mayonnaise
- 1 tsp. of Dijon mustard
- dash of hot pepper sauce (I use Texas Pete’s)
- 1 tbsp. of chopped fresh dill
- 1 1/2 tsp. of Old Bay Seasoning
- 1 egg white
- 1/4 cup of white wine Pinot Grigio or Chardonny are fine
- 4 tbsp. of melted butter
- sweet paprika
- Kosher salt and cracked black pepper to taste
- Preheat oven to 375°
- In a large glass bowl, add the veg mixture, herbs, and spices. With hands break apart crab meat leaving some large pieces in tact. Add in bread crumbs, mayonnaise, mustard, and lemon juice (juice of half a lemon). Mix well to combine. Do not over mix.
- On a cutting board, season flounder on both sides with salt and pepper. Place skin side up, white flesh side is down.
- Spoon crab meat filling on top of the flounder, press down using hands to lightly press filling down to make it more compact for rolling the flounder. Roll flounder, doing the same with each piece.
- In a glass baking dish add in the wine and juice of one whole lemon. Place fish on top of poaching liquid. Sprinkle each filet with paprika and bake for 20 minutes. After 20 minutes, brush each filet with melted butter, generously covering surface. Bake an additional 5 minutes or until fish is white and flakes easily. Do not over cook.
- Remove from oven and immediately sprinkle with gremolata. Serve immediately. Devour!
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4 Comments Add yours
Loved the recipe
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Thank you! 🙂
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This is an amazing recipe! Anything that has crab has got to be delicious!
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