Stuffed Flounder Fillets with Chive Cream Sauce

In this recipe, we have cut the fat by using a flavored vegetable spray instead of oil and egg substitute and evaporated skim milk, which still gives us the taste of real eggs and heavy cream without all of the fat.


  • 4 (5-7 ounce) flounder fillets, skin off
  • olive oil flavored Pam spray
  • ¾ cup chopped onion
  • ½ cup chopped green onion
  • ¼ cup chopped celery
  • ¼ cup chopped red bell pepper
  • 1 tsp minced garlic
  • 2 tsps chopped parsley
  • ¼ tsp thyme
  • ¼ tsp basil
  • 1 tsp salt substitute
  • 1 tsp black pepper
  • ½ cup breadcrumbs
  • ½ cup egg substitute
  • 1/3 pound jumbo lump crabmeat, cartilage removed
  • paprika to taste
  • Mrs. Dash original flavor salt-free seasoning to taste
  • salt substitute and pepper to taste
  • 2 ounces dry white wine
  • ½ tsp fresh lemon juice
  • 4 thin slices of lemon


Preheat the oven to 350 degrees F. Spray a medium skillet with Pam and sauté the onion, green onion, celery, bell pepper, garlic, parsley and thyme over medium heat, stirring for 4 minutes or until vegetables begin to brown slightly. Remove from heat, place in a mixing bowl and add salt substitute and pepper. Blend in the egg substitute. Fold in the crabmeat gently. Gently fold in the breadcrumbs, being careful not to break up the crabmeat. Divide the stuffing into four equal amounts and shape into balls with your hands. Wrap a flounder fillet around each ball and secure with a toothpick, or tie with a string to hold the fillet in place during cooking. Place the fillets seam side up in a baking dish with the wine and lemon juice and sprinkle them with paprika, Mrs. Dash and salt and pepper. Place a thin slice of lemon on top of each fish and bake for 30 minutes. When fish is browned well and cooked through, carefully transfer the fish to warm plates.


  • 1 (12 ounce) can evaporated skim milk
  • 1 tbsp chopped chives
  • ¼ tsp Mrs. Dash original flavor salt-free seasoning
  • freshly ground black pepper to taste


Into a medium skillet, add the cooking liquid from the fish, the evaporated skim milk, lemon and the chives. Simmer, stirring constantly, until sauce is thickened slightly, about 3-5 minutes. Season with pepper and salt substitute if desired. Spoon the sauce over the fish to serve.

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