Paleo cooking

Stuffed Flounder

Olive oil, for greasing the sheet pan

2 tablespoons (30 ml) ghee, plus 2 tablespoons (30 ml) for the sauce

½ cup minced green onion

1 clove garlic, peeled and minced

1 pound (454 g) lump crabmeat

Zest of 1 lemon

¼ teaspoon freshly ground black pepper

1 tablespoon (15 ml) chopped fresh parsley

2 pounds (907 g) flounder fillets

1 cup (240 ml) chicken stock

Juice of 1 lemon

1 tablespoon (15 ml) capers

1. Preheat the oven to 350°F (180°C) and grease a sheet pan with olive oil.
2. In a medium saucepan, heat 2 tablespoons (30 ml) of the ghee over medium heat and sauté the green onions and garlic for about 1 minute.
3. Add the crabmeat, lemon zest and pepper and cook for another 3 minutes.
4. Remove the crabmeat stuffing from the heat and stir in the parsley.
5. Cut the flounder fillets into halves or thirds, depending on the size. Place them on the sheet pan and spoon about 1⁄4 cup (960 ml) crabmeat stuffing onto each fillet.
6. Fold the fillets over and arrange with the flap side facing down. Bake the fillets for 10 to 15 minutes or until cooked through.
7. While the fillets are baking, brown the remaining 2 tablespoons (30 ml) ghee over medium heat in the saucepan used to make the stuffing.
8. Add the chicken stock, lemon juice and capers. Bring to a quick boil, reduce the heat and simmer until the sauce thickens to a desired consistency.
9. Remove the fillets from the oven and allow to rest for 5 minutes. Arrange the fillets on plates, spoon the sauce over each and serve at once.

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This stuffed flounder folds tender fillets around a warm crabmeat filling of green onion, garlic, and lemon zest, then bakes in a hot oven while a buttery lemon-caper sauce simmers alongside. It looks like holiday food and cooks in about 20 minutes.

Pro Tips

• Saute the green onion and garlic briefly before adding the crabmeat. Three minutes is all the crab needs - it is already cooked when it goes in.
• Cut the fillets into halves or thirds and spoon about 1/4 cup of stuffing onto each. Fold them flap-side down so the parcels stay closed.
• Brown the ghee for the sauce until it smells nutty, then add the chicken stock, lemon juice, and capers and simmer until thickened.
• Let the fillets rest for 5 minutes out of the oven so the stuffing sets and the fish finishes gently.
• Stir the fresh parsley into the stuffing off the heat so it keeps its color and bright flavor.

Frequently Asked Questions

Is stuffed flounder paleo?

It is - crabmeat, flounder, ghee, green onion, lemon, capers, and chicken stock. No breadcrumbs or cream.

Can I make the crab stuffing ahead of time?

Yes - saute it up to a day ahead and refrigerate. Stuff the fillets and bake them just before serving.

Can I use another fish instead of flounder?

Any thin, mild fillet that folds easily works here. The crabmeat stuffing is the star, so keep the fish delicate.

How do I know when the flounder is done?

About 10-15 minutes at 350°F. The fish should flake easily and the parcels should be hot through the middle.

Recipe Card

Stav Kogan

Stuffed Flounder

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Servings: 4 servings

Ingredients Method

Ingredients

  

1x2x3x?

• 2 tbsp ghee, plus 2 tablespoons for the sauce
• ½ cup minced green onion
• 1 clove garlic, peeled and minced
• 1 lb lump crabmeat

Method

 

1. Zest of 1 lemon
2. ¼ teaspoon freshly ground black pepper
3. 1 tablespoon chopped fresh parsley
4. 2 pounds flounder fillets
5. 1 cup chicken stock Juice of 1 lemon
6. 1 tablespoon capers
7. Preheat the oven to 350°F and grease a sheet pan with olive oil.
8. In a medium saucepan, heat 2 tablespoons of the ghee over medium heat and sauté the green onions and garlic for about 1 minute.
9. Add the crabmeat, lemon zest and pepper and cook for another 3 minutes.
10. Remove the crabmeat stuffing from the heat and stir in the parsley.
11. Cut the flounder fillets into halves or thirds, depending on the size.
12. Place them on the sheet pan and spoon about 1⁄4 cup crabmeat stuffing onto each fillet.
13. Fold the fillets over and arrange with the flap side facing down.
14. Bake the fillets for 10 to 15 minutes or until cooked through.
15. While the fillets are baking, brown the remaining 2 tablespoons ghee over medium heat in the saucepan used to make the stuffing.
16. Add the chicken stock, lemon juice and capers.
17. Bring to a quick boil, reduce the heat and simmer until the sauce thickens to a desired consistency.
18. Remove the fillets from the oven and allow to rest for 5 minutes.
19. Arrange the fillets on plates, spoon the sauce over each and serve at once.

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