For Docker running on Windows I have used directly host.docker.internal (without the extra_hosts in the docker-compose.yml) to connect to services running on the WIndows-host from inside a Docker-container.
For Docker running on Linux I have used 172.17.0.1 which is the Docker-host in Docker’s default-network. Maybe not the best way - but it is working 
For the other problem (seeding a MongoDB with data) I have done a backup/restore from one mongo-server to another using this command to create a dump on Server A into the directory ./dump/<sourcedatabase>
mongodump --host "<sourcehost>" --username "<sourceuser>" --password "<sourcepassword>" --db "<sourcedatabase>"
and this to restore it to Server B:
mongorestore --host "<destinationhost>" --db "<destinationdatabase>" --username "<destinationuser>" --password "<destinationpassword>" dump/<sourcedatabase>/
Maybe this can be used as a blueprint?