Low Fat Crab & Cheese Flounder Recipe

Name: Low Fat Crab & Cheese Flounder
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 6 flounder fillets; 8 ounces imitation crabmeat (King); 1 cup nonfat cheddar cheese or 1 cup mozzarella cheese, grated; 1 lemon, juice of; 4 tablespoons liquid Butter Buds (dietetic butter substitute); 4 tablespoons flour; 1 egg, beater (1/4 cup); 2 cups fat-free evaporated milk or 2 cups skim milk; ½ teaspoon salt; 1 dash cayenne; ¼ cup cooking wine (such as sherry or vermouth)

Servings: persons

6 flounder fillets
8 ounces imitation crabmeat (King)
1 cup nonfat cheddar cheese or 1 cup mozzarella cheese, grated
1 lemon, juice of
4 tablespoons liquid Butter Buds (dietetic butter substitute)
4 tablespoons flour
1 egg, beater (1/4 cup)
2 cups fat-free evaporated milk or 2 cups skim milk
½ teaspoon salt
1 dash cayenne
¼ cup cooking wine (such as sherry or vermouth)

1
Mix together the butter buds and the flour till a paste is formed.
2
Stir this mixture until it boils.
3
Add the salt.
4
Stir in the sherry (cooking wine), skim milk and egg beaters; and cook 1 minute.
5
A few grains of cayenne can be added.
6
Add the crab meat and cook till heated through (This should be thick).
7
Place the flounder fillets in a pan and brush with butter buds to coat.
8
Sprinkle with lemon juice.
9
Cook under the broiler 1 minute each side.
10
Spoon the crab meat mixture onto each fillet.
11
Top with grated cheese and return to broiler long enough to melt the cheese.

320

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 6 flounder fillets, 8 ounces imitation crabmeat (King), 1 cup nonfat cheddar cheese or 1 cup mozzarella cheese, grated, 1 lemon, juice of, and more.

Yes, Low Fat Crab & Cheese Flounder falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Low Fat Crab & Cheese Flounder

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions