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
- 12 oz boneless flounder
- 4 oz shrimp
- 4 oz cooked scallops
- 1 tbsp margarine spread
- 1/2 cup chopped onion
- 1/2 cup pieces or slices mushrooms
- low fat cream of mushroom soup
- 2 oz chicken broth
- 3/4 cup reduced fat sharp cheddar cheese
- 2 tbsps parsley
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 FatAmount Per Serving 12g% Daily Value 15%
-
Saturated FatAmount Per Serving 4.479g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 2.083g
-
Monounsaturated FatAmount Per Serving 1.789g
-
-
CholesterolAmount Per Serving 108mg% Daily Value 36%
-
SodiumAmount Per Serving 808mg% Daily Value 35%
-
Total CarbohydrateAmount Per Serving 12.13g% Daily Value 4%
-
Dietary FiberAmount Per Serving 1.2g% Daily Value 4%
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Total SugarsAmount Per Serving 1.87gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 34.03g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 11mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 14mg% Daily Value 16%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 14mg% Daily Value 1%
-
IronAmount Per Serving 22mg% Daily Value 122%
-
PotassiumAmount Per Serving 508mg% Daily Value 11%
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. |