New England Baked Stuffed Flounder
New England Baked Stuffed Flounder is a classic coastal dish featuring delicate, flaky flounder fillets filled with a savory breadcrumb stuffing. The stuffing typically includes butter, celery, onions, herbs like parsley and thyme, and often chopped clams or crabmeat for added brininess. It's a staple in seafood restaurants and homes throughout the New England region, particularly in coastal Massachusetts and Rhode Island.
🍽️ Nutrition at a glance
This dish is moderately high in protein from the fish and stuffing, with a significant amount of fat from the butter and any added seafood. A typical serving provides a good source of B vitamins, selenium, and omega-3 fatty acids, with a rough calorie estimate between 350-450 calories per serving depending on the richness of the stuffing.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 28 g |
| Carbs | 18 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Potassium | 420 mg |
| Phosphorus | 280 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 38 mcg |
| Niacin (B3) | 5.2 mg |
| Vitamin D | 2.1 mcg |
| Magnesium | 45 mg |
| Iron | 1.8 mg |
Per 1 fillet (approx. 170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents the New England tradition of resourceful seafood cookery, transforming a mild, affordable fish into an elegant entrée through flavorful stuffing. Nutritionally, it's a unique way to incorporate both lean protein and healthy fats from ocean sources, with the stuffing adding textural contrast that makes it more satisfying than plain baked fish.
