Flounder with crab stuffing: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicate flounder fillets rolled or folded around a rich, savory crabmeat stuffing, then baked to perfection. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 4 flounder fillets (about 6 oz each) - 1 tbsp olive oil - 1/2 cup finely chopped celery - 1/4 cup finely chopped onion - 1 clove garlic, minced - 8 oz lump crabmeat, picked over for shells - 1/2 cup breadcrumbs - 1/4 cup mayonnaise - 1 tbsp fresh parsley, chopped - 1 tsp Old Bay seasoning - 1 lemon, sliced (for garnish) - Salt and black pepper to taste Instructions: 1. Preheat oven to 375°F (190°C). Lightly grease a baking dish. 2. Heat olive oil in a skillet over medium heat. Sauté celery, onion, and garlic for 3-5 minutes until softened. Remove from heat and let cool slightly. 3. In a bowl, gently combine crabmeat, breadcrumbs, mayonnaise, parsley, Old Bay seasoning, salt, and pepper. Fold in the cooled sautéed vegetables. 4. Lay flounder fillets flat. Divide the crab stuffing evenly among the fillets, placing it on one end. Roll each fillet tightly or fold in half. 5. Place stuffed fillets seam-side down in the prepared baking dish. 6. Bake for 15-20 minutes, or until fish is opaque and flakes easily. Garnish with lemon slices and serve.
Per 100g reference serving, Flounder with crab stuffing provides 136 kcal of energy, 15.1g protein (45% of calories), 5.73g total carbohydrates (17% of calories, including 0.3g dietary fiber and 0.85g sugars), and 5.52g total fat (38% of calories).
Vitamins Profile in Flounder with crab stuffing (Per 100g)
Track how Flounder with crab stuffing contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.8 mg | 2% DV |
| Vitamin D (D2 + D3) | 2.5 µg | 12.5% DV |
| Vitamin B12 (Cobalamin) | 1.51 µg | 62.9% DV |
| Vitamin A (RAE) | 50 µg | 5.6% DV |
| Vitamin E (Alpha-Tocopherol) | 1.27 mg | 8.5% DV |
| Vitamin K (Phylloquinone) | 14.5 µg | 12.1% DV |
| Vitamin B1 (Thiamin) | 0.069 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.08 mg | 6.2% DV |
| Vitamin B3 (Niacin) | 1.79 mg | 11.2% DV |
| Vitamin B6 (Pyridoxine) | 0.118 mg | 6.9% DV |
| Total Folate (Vitamin B9) | 26 µg | 6.5% DV |
| Folate (Dietary Folate Equivalents) | 30 µg | 7.5% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 81.9 mg | 14.9% DV |
| Preformed Retinol | 45 µg | 5% DV |
| Beta-Carotene | 56 µg | 1.6% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 63 µg | 0.6% DV |
Minerals & Electrolytes in Flounder with crab stuffing (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.72 mg | 4% DV |
| Calcium (Ca) | 64 mg | 4.9% DV |
| Magnesium (Mg) | 26 mg | 6.2% DV |
| Potassium (K) | 210 mg | 4.5% DV |
| Zinc (Zn) | 1.18 mg | 10.7% DV |
| Selenium (Se) | 33.5 µg | 60.9% DV |
| Phosphorus (P) | 270 mg | 21.6% DV |
| Copper (Cu) | 0.192 mg | 21.3% DV |
| Sodium (Na) | 427 mg | 18.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.099 g | 19.8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.129 g | 25.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.112 g | 7% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.1 g | 7.9% DV |
| Monounsaturated Fat (MUFA) | 2.12 g | 7.1% DV |
| Polyunsaturated Fat (PUFA) | 1.52 g | 7.6% DV |
| Saturated Fat (SFA) | 1.21 g | 6% DV |
| Dietary Cholesterol | 73 mg | 24.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Flounder with crab stuffing contains 136 calories (kcal), 15.1g of protein, 5.73g of carbohydrates (0.3g fiber, 0.85g total sugars), and 5.52g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Flounder with crab stuffing has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 11.5 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Flounder with crab stuffing: Eggs, Cereals containing gluten, Fish, Crustaceans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Flounder with crab stuffing by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.