Baked Stuffed Flounder
Baked Stuffed Flounder is a classic American seafood dish, particularly popular in coastal regions like New England and the Mid-Atlantic. It features delicate, mild flounder fillets filled with a savory stuffing, often made from breadcrumbs, herbs, vegetables like celery and onion, and sometimes crabmeat or shrimp, then baked until golden.
🍽️ Nutrition at a glance
This dish is typically high in protein from the fish and stuffing, with a moderate to high fat content depending on the amount of butter or oil used in the stuffing and topping. A standard serving provides a good source of omega-3 fatty acids, selenium, and B vitamins, and generally ranges from 300 to 450 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 12 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 40 mcg |
| Phosphorus | 320 mg |
| Niacin (B3) | 5.5 mg |
| Vitamin B6 | 0.6 mg |
| Magnesium | 55 mg |
| Zinc | 1.5 mg |
| Iron | 1.2 mg |
Per 1 fillet (approx. 170 g) · estimated, varies by recipe
💡 What's interesting
The dish showcases a classic New England culinary tradition of transforming a delicate, lean fish into a hearty, comforting meal through stuffing, a technique that also helps keep the thin fillets moist during baking.
