Flounder with crab stuffing
Common food
Photo: Wikipedia
Flounder with crab stuffing is a delicate, lean white fish fillet, often baked or broiled, filled with a savory mixture of sweet crabmeat, breadcrumbs, and herbs. The fish itself is mild and tender, while the stuffing adds a rich, briny contrast and a satisfying textural difference. Nutritionally, it's a high-protein, low-calorie main course with a modest amount of healthy fats.
Calorie split: 45% protein · 17% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its elegant yet comforting combination of flavors—the sweet, oceanic taste of the crab perfectly complements the mild, flaky fish. It's a classic in coastal American cuisine, especially in New England and the Mid-Atlantic, representing a special-occasion meal that feels both luxurious and homey.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the potential for high sodium content, especially in pre-made stuffings or if seasoned heavily. Crab is also a common shellfish allergen. To counteract, you can prepare the stuffing from scratch to control salt, and always confirm the dish is safe for those with seafood allergies. Pairing it with a fresh, acidic salad can help balance the richness.
Key benefits
- Excellent source of lean, complete protein for muscle maintenance.
- Very low in calories, making it ideal for weight management.
- Provides heart-healthy omega-3 fatty acids from both fish and crab.
- Naturally low in carbohydrates and sugar.
- Contains essential minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Flounder are flatfish famous for their camouflage; as they mature, one eye migrates across their head so both eyes are on the same side, allowing them to lie hidden on the ocean floor.
Full nutrition (USDA data · scales with serving)
| Water | 71.6 g |
| Energy | 136 kcal |
| Protein | 15.1 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 5.7 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.85 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 270 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 427 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 33.5 ug |
| Vitamin C, total ascorbic acid | 1.8 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 26.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 81.9 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 45.0 ug |
| Carotene, beta | 56.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 63.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.5 ug |
| Vitamin K (phylloquinone) | 14.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.72 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.13 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.10 g |
| Cholesterol | 73.0 mg |
FAQ
What does flounder with crab stuffing taste like?
The flounder is very mild, slightly sweet, and tender with a delicate flake. The crab stuffing is richer, briny, and savory, often with notes of celery, onion, and Old Bay seasoning, creating a balanced and flavorful bite.
Is flounder with crab stuffing healthy?
Yes, it's generally considered a healthy choice. It's high in protein, low in calories, and a good source of omega-3s. The main health consideration is sodium, which can be managed by controlling seasoning and portion size.
How is flounder with crab stuffing typically prepared?
The most common method is baking. A butterfly-cut flounder fillet is filled with a crabmeat mixture, rolled or folded, and baked in the oven until the fish is opaque and flaky. It can also be broiled for a crisp top or baked in a cream sauce.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.36 kcal/g · 44% calories from protein · 0.3 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.