1 filet (170 g) Stuffed Flounder contains approximately 170 calories. Flounder is a lean, white fish that is an excellent source of protein, minerals, and vitamins.
In addition to protein, flounder is also high in omega-3 fatty acids, which are important for maintaining heart health. The stuffing in this dish can vary, but often contains bread crumbs, vegetables, and spices.
If you're looking for a delicious, healthy meal option, stuffed flounder is a great choice. Here are some important nutritional details to consider before you prepare this dish.
Calories per serving
One serving of stuffed flounder typically contains about 170 calories. This can vary depending on the ingredients used in the stuffing.
Protein content
One serving of stuffed flounder contains approximately 22 grams of protein. This makes it an excellent choice for anyone who is looking to incorporate more protein in their diet.
Fat content
One serving of stuffed flounder contains approximately 6 grams of fat. This is a relatively low amount of fat, and most of it comes from healthy sources such as the omega-3 fatty acids found in the fish.
Carbohydrate content
One serving of stuffed flounder contains approximately 12 grams of carbohydrates. The stuffing ingredients can slightly increase the carbohydrate content, so it's important to check the label of any pre-made stuffing mixes.
Salt content
One serving of stuffed flounder contains approximately 280 milligrams of sodium. This is a moderate amount of sodium and may need to be cut back for those on a low-sodium diet.
Vitamin content
One serving of stuffed flounder contains important vitamins such as vitamin A, vitamin C, and vitamin E. It is also a good source of B vitamins such as niacin and thiamine.
Mineral content
One serving of stuffed flounder is an excellent source of important minerals such as calcium, iron, potassium, and phosphorus.
Preparation suggestions
Stuffed flounder can be prepared in many ways, but it is often baked or grilled. The stuffing can vary, but some popular options include crab meat, breadcrumbs, and fresh herbs such as parsley and thyme. To prepare, preheat the oven to 375°F. Lay the fillet flat and spread the stuffing mixture over the top. Roll the fillet and secure with toothpicks. Place the fillet in a baking dish and bake for approximately 25-30 minutes.
Possible variations
Stuffed flounder can be made with a variety of ingredients depending on your tastes and dietary restrictions. For example, you can use almond flour or coconut flour as a gluten-free option for the stuffing. You can also experiment with different types of fish aside from flounder, such as cod or salmon. The stuffing can also be made with different ingredients such as quinoa or chopped nuts for added texture and flavor.
Serving options
Stuffed flounder can be served as a main course with a side of your choice, such as roasted vegetables or a simple green salad. It can also be served as a light appetizer for parties or gatherings. Simply prepare bite-sized pieces of stuffed flounder and serve on a platter with toothpicks.
Stuffed flounder is a delicious and nutritious meal option that can be prepared in many ways for a variety of tastes and preferences.
5 Frequently Asked Questions about Stuffed Flounder
1. What is Stuffed Flounder?
Stuffed Flounder is a type of fish dish that consists of a flounder fillet that is filled with a mixture of herbs, spices, breadcrumbs or other ingredients, and then baked or fried until golden brown.
2. How many calories are in a serving of Stuffed Flounder?
A serving of Stuffed Flounder, which is typically a 170-gram fillet, contains approximately 170 calories.
3. What are some common ingredients used to make Stuffed Flounder?
Some common ingredients used to make Stuffed Flounder include crab meat, shrimp, scallops, chopped vegetables like onions, bell peppers, celery, and herbs and spices like parsley, thyme, and garlic.
4. Can Stuffed Flounder be made ahead of time?
Yes, Stuffed Flounder can be prepared in advance and stored in the refrigerator for up to 24 hours before cooking. However, for best results, it should be cooked as soon as possible after stuffing.
5. What are some serving suggestions for Stuffed Flounder?
Stuffed Flounder can be served with a variety of side dishes, including rice pilaf, roasted vegetables, or a green salad. It also pairs well with a light white wine, such as a Pinot Grigio or Sauvignon Blanc.