Shrimp & Scallop Stuffed Flounder Recipe With Nutrition Data and Calorie Count

Shrimp & Scallop Stuffed Flounder

A superb seafood dish that everyone will love.

Yields:

4 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • low fat cream of mushroom soup
  • 1 tbsp margarine spread
  • 12 oz boneless flounder
  • 4 oz shrimp
  • 4 oz cooked scallops
  • 3/4 cup reduced fat sharp cheddar cheese
  • 1/2 cup pieces or slices mushrooms
  • 1/2 cup chopped onion
  • 2 tbsps parsley
  • 2 oz chicken broth

Directions

  • Pre-heat oven to 400 °F (200 °C), spray baking dish with cooking spray like Pam and place flounder fillets in pan, set aside.
  • In sauce pan, melt margarine spread (like Brummel & Brown) and sauté onions and mushrooms for about 3-5 minutes.
  • Add shrimp and scallops (cut in small pieces), salt, pepper and paprika. Cook until onions are soft and seafood is done.
  • In separate bowl, combine cream of mushroom soup, chicken stock and a dash of water - you just want to get it smooth, not runny.
  • Add your "stuffing" mixture on top of the flounder.
  • Pour the cream of mushroom mixture over the fish and add the cheddar cheese.
  • Cover with aluminum foil and bake for 30 minutes. After 30 minutes pull the dish from the oven and add fresh chopped parsley and bake for another 5 minutes uncovered.
  • Note: you could also substitute crab for scallops. I couldn't believe how good this was, my teenager even loved it!

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 296
% Daily Value*
  • Total Fat
    Amount Per Serving 12g
    % Daily Value 15%
    • Saturated Fat
      Amount Per Serving 4.479g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 2.083g
    • Monounsaturated Fat
      Amount Per Serving 1.789g
  • Cholesterol
    Amount Per Serving 108mg
    % Daily Value 36%
  • Sodium
    Amount Per Serving 808mg
    % Daily Value 35%
  • Total Carbohydrate
    Amount Per Serving 12.13g
    % Daily Value 4%
    • Dietary Fiber
      Amount Per Serving 1.2g
      % Daily Value 4%
    • Total Sugars
      Amount Per Serving 1.87g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 34.03g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 11mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 14mg
    % Daily Value 16%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 14mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 22mg
    % Daily Value 122%
  • Potassium
    Amount Per Serving 508mg
    % Daily Value 11%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 296 KCal
  • Fat 12 g
  • Carbs 12.13 g
  • Protein 34.03 g

There are 296 calories in 1 serving of Shrimp & Scallop Stuffed Flounder.

How long would it take to burn off 296 KCal?

Basketball

30 minutes

Cycling (10 MPH)

41 minutes

Jogging

24 minutes

Running

20 minutes

Swimming (crawl, moderate pace)

29 minutes

Walking

34 minutes

Weight Training

34 minutes

Values estimated based on person weighing 160 lbs.

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