Low Fat Crab Cheese Flounder Recipes

CRAB STUFFED FLOUNDER

Steps:

• Preheat oven to 400 degrees F (200 degrees C). Rinse the fillets and pat dry with paper towels.
• Combine crab meat, green pepper, mustard powder, Worcestershire sauce, salt, white pepper and the crushed saltines. Combine the egg white and 1 tablespoon mayonnaise. Stir this into the crab meat mixture.
• Brush the flounder fillets with melted butter. Place in a lightly greased, shallow baking dish. Spoon the crab mixture over the fillets and drizzle with any remaining butter.
• Bake the fillets at 400 degrees for 15 minutes.
• While the fish is baking, lightly beat the egg yolk in a small bowl. Stir in 5 tablespoons of mayonnaise. Remove fish from oven and spread this mixture over the stuffing; sprinkle with paprika and parsley.
• Increase oven temperature to 450 degrees and bake until golden and bubbly, about 6 minutes.

LOW FAT HOT CRAB DIP

Steps:

• Preheat oven to 350 degrees.
• Using a stick blender, combine cream cheese, cottage cheese, and mayonnaise, blending until smooth.
• Add remaining ingredients and stir with a fork until well combined.
• Lightly coat a small casserole dish or pie plate with non-fat cooking spray.
• Pour crab mixture into casserole dish.
• Bake in preheated oven at 350 degrees for 20 minutes or until hot and bubbly.
• I serve this with crackers and torn up chunks of sourdough bread.

CRAB-STUFFED FLOUNDER

Steps:

• Preheat oven to 350°.
• Spray a 9x13-inch baking dish with cooking spray.
• Meanwhile, sauté the bell pepper, mushroom, celery, and carrots in olive oil until soft.
• Remove from heat and stir in the green onions, bread crumbs, parmesan cheese, mayonnaise, and juice from half of the lemon. Add more bread crumbs if the mixture is too soggy. Season to taste with Cajun seasoning and fresh ground pepper.
• Place five of the flounder fillets on the bottom of the baking dish, making sure not to overlap.
• Top with crab mixture and then the five remaining fillets. Sprinkle tops of stuffed fish with fresh ground pepper and a little paprika and parsley. Bake, uncovered, for 25-30 minutes.
• Squeeze the rest of the lemon over the fish just before serving.

SKINNY CRAB QUICHE

Steps:

• In a bowl, combine the crab, cheese, zucchini and onions. Press onto the bottom and up the sides of a 9-in. deep-dish pie plate coated with cooking spray. In another bowl, combine the egg substitute, milk, mustard, salt and lemon-pepper; mix well. Pour into crust. Sprinkle with paprika., Bake, uncovered, at 400° until a knife inserted in the center comes out clean, 25-30 minutes. Let stand for 10 minutes before cutting.

FLOUNDER STUFFED WITH CRABMEAT (LITE-BLEU)

Steps:

• Preheat the oven to 400°F In a sauté pan, spray with non-stick cooking spray. Add the onions, garlic, celery, and peppers. Sauté for 2 minutes, or until the vegetables are wilted.
• Season with Old Bay. Sauté for 2 minutes. Remove from the heat and place mixture into a bowl. Gently stir in the crabmeat, then the bread crumbs a little at a time, adding more as needed to gently bind. Set aside to cool.
• Season the fish with salt and pepper. Place equal amounts of filling onto each fillet and roll up. (alternatively, you can place one fillet on the baking sheet, place filling atop the fillet, then place another on top, off to the side, to resemble a pocket of stuffing).
• Place the fish on a baking dish seam side down. Drizzle top of fish olive oil then sprinkle with paprika and a splash of lemon juice. Place the pan in the oven and bake for 20-25 minutes.
• Remove the fish from the oven and serve with lemon wedges and broccoli sprayed with a few sprays of no-fat butter spray. Have the fruit for dessert.

LOW FAT CRAB AND CORN CHOWDER

Steps:

• Heat oil in a large stockpot over medium heat.
• Add onion and garlic and saute for a few minutes, stirring often.
• Add celery, carrot, potatoes and peppers and saute until slightly softened, about 5 minutes (NOTE: if potatoes stick, add a little more oil).
• If you prefer thicker chowder, add the flour now and stir constantly for 2 minutes until cooked
• Add corn, broth and milk and Bay leaf and bring to a simmer.
• Simmer over medium-low heat for about 20-25 minutes or until vegetables are softened.
• Gently stir in can of crabmeat and Old Bay seasoning.
• Salt, Pepper and butter to taste.

LOW FAT CRAB & CHEESE FLOUNDER

Steps:

• Mix together the butter buds and the flour till a paste is formed.
• Stir this mixture until it boils.
• Add the salt.
• Stir in the sherry (cooking wine), skim milk and egg beaters; and cook 1 minute.
• A few grains of cayenne can be added.
• Add the crab meat and cook till heated through (This should be thick).
• Place the flounder fillets in a pan and brush with butter buds to coat.
• Sprinkle with lemon juice.
• Cook under the broiler 1 minute each side.
• Spoon the crab meat mixture onto each fillet.
• Top with grated cheese and return to broiler long enough to melt the cheese.