This recipe was inspired by the broiled, stuffed flounder that is served by many seafood restaurants and contains quite a lot of fat and sodium. We reduced the butter and salt. To reduce the cost, we used chopped shrimp instead of crab meat.
Note that, due to the shrimp, this is not a low-sodium dish. (You could reduce the sodium somewhat by replacing the bread with plain panko.)
If you select this dish, you will need to be careful of your portion sizes and of the sodium level of the other dishes you select for your meal.
- 2 tsp olive oil
- 1 cup onion, finely chopped
- 6 oz raw shrimp, peeled, de-veined and finely chopped
- 1-1/2 piece of fresh bread, toasted and cut into very small cubes
- 1-1/2 tsp Mrs Dash Garlic & Herb mix
- 1 tsp dried parsley, or 1 Tbsp finely chopped fresh parsley
- 1 tsp lemon juice
- 2 Tbsp dry sherry (do not use cooking sherry because of the salt!)
- 2 Tbsp unsalted butter, melted
- 4 firm, white-fleshed fish fillets (tilapia, flounder, ...) , each 3 oz
- Preheat oven to 375° F.
- Heat a small skillet over medium-high heat. Add the oil, then add the onions and sauté until onions are soft, about 10 minutes. Remove from heat and let cool slightly.
- Mix together the shrimp, breadcrumbs, onions, Mrs. Dash Garlic & Herb, and parsley. Add the lemon juice, sherry and 1 tablespoon of the melted butter. Mix well.
- Lightly spray a 13x9x2-inch broiler-proof pan using cooking oil spray. Place the fillets in the pan in one layer. Divide the stuffing evenly and place on top of each fillet, pressing down lightly to make sure the stuffing sticks to the fish. Drizzle the remaining tablespoon of melted butter over the top.
- Bake 15-18 minutes, or until fish flakes easily with a fork. (This assumes filets of approximately ¾ inch thick. Thicker filets will require longer cook time; thinner filets will require less cook time.) Then place the pan under a hot broiler and broil until the stuffing is lightly browned, about 5 minutes.
Note that sodium percentages depend on which daily reference you use. The estimated 377 mg of sodium per serving implies that one serving of this recipe provides:
– 16% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 25% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 38% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
