Crabmeat-Stuffed Flounder (Cooking Light)

Vegetable cooking spray
1 teaspoon reduced-calorie margarine
¼ cup chopped green onions
¼ lb. fresh lump crab-meat, drained
½ cup soft bread crumbs
¼ cup chopped fresh parsley
¼ cup plain nonfat yogurt
1 teaspoon dried oregano
1 teaspoon lemon juice
4 (3oz.) flounder fillets
2 teaspoons reduced-calorie margarine, melted
1 oz. grated Romano cheese

Coat a small nonstick skillet with cooking spray; add 1 t. margarine. Melt and add onions, sauté 1 minute. Add crabmeat and next 5 ingredients. Spoon ¼ cup mixture in center of each fillet; roll up fillet, jellyroll fashion. Secure with wooden toothpicks. Place in baking dish and brush with 2 t. melted margarine. Bake at 350 degrees F for 10 minutes. Sprinkle cheese evenly over flounder and bake an additional 10 minutes or until fish flakes easily with a fork.

Serves: 4
Nutritional Info Per Serving:
Calories 184
Protein 25.7g
Fat 5.7g
Saturated Fat 1.8g
Carbohydrate 6.4g
Fiber 0.5g
Cholesterol 77mg
Iron 1.2mg
Sodium 316mg
Calcium 167