Low Fat Crab & Cheese Flounder

Shirl (J) 831's Note:

Serve this up with some Jasmine rice and you have a wonderful meal.

• Total Time: 15 mins
• Prep Time: 10 mins
• Cook Time: 5 mins

Ingredients:

Servings: 6

• 6 flounder fillets
• 8 ounces imitation crabmeat (King)
• 1 cup nonfat cheddar cheese or 1 cup mozzarella cheese , grated
• 1 lemon, juice of

White Sauce

• 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)

Directions:

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.

Reviews

[Caroline Cooks]

Really good! Think next time, I will roll up the crab/cheese inside the flounder and serve the sauce over it.