Sole Stuffed With Crab Meat
Delicate sole fillets are stuffed with a flavorful crabmeat mixture, baked to perfection, and finished with lemon and paprika—ideal for elegant dinners or special occasions.
Ingredients
- 1/2 lb. fresh crabmeat
- 1/4 cup butter ⓘ
- 1/4 cup chopped onion ⓘ
- 1/4 cup chopped green pepper ⓘ
- 1/4 cup chopped mushrooms ⓘ
- 1 cup soft bread crumbs ⓘ
- 1 egg, beaten ⓘ
- 1 tablespoon chopped parsley ⓘ
- 1/4 teaspoon salt ⓘ
- dash of pepper ⓘ
- dash of Worcestershire sauce ⓘ
- 8 sole fillets (2 lb.) ⓘ
- 2 tablespoons lemon juice ⓘ
Instructions
- Remove cartilage from crabmeat.
- In a medium skillet, melt butter and sauté chopped onion, green pepper, and mushrooms.
- Pour the sautéed mixture into a bowl.
- Add crabmeat, bread crumbs, beaten egg, chopped parsley, salt, pepper, and Worcestershire sauce; mix thoroughly.
- Lay sole fillets flat and place approximately 1/3 cup of filling on each piece.
- Roll up each fillet and place seam-side down in a shallow buttered 2-quart baking dish.
- Pour lemon juice over the fish and dot with butter.
- Sprinkle with paprika.
- Cover and bake at 350°F for 30 minutes.
- Uncover and bake for an additional 10 minutes.
Tips & Substitutions
For a richer flavor, consider adding a splash of white wine to the sautéed vegetables. If you can't find fresh crabmeat, canned or frozen crab can be used, but ensure it's well-drained. To enhance the dish, try mixing in some Old Bay seasoning for a classic seafood taste. For a healthier option, substitute the butter with olive oil when sautéing the vegetables.
Serving Suggestions
Serve the stuffed sole with a fresh green salad or alongside steamed vegetables for a light meal. A side of lemon wedges enhances the dish's flavor, while a glass of chilled white wine complements the seafood perfectly. For an elegant touch, pair it with Julie'S Refresher Course for a delightful dining experience.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the sole in a baking dish, cover with foil, and warm in a preheated oven at 350°F for about 15-20 minutes, or until heated through. This helps maintain moisture and prevent the fish from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Sole Stuffed With Crab Meat contains roughly 133 calories, with 5g protein, 23g carbohydrates, and 4g fat. It is an excellent source of vitamin C (135% of the Daily Value) and vitamin D (52% of the Daily Value), and a good source of iron and dietary fiber. Note that it is relatively high in sodium, at 1358mg per serving (59% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes, you can substitute sole with other mild-flavored fish such as flounder or tilapia. Just ensure the fish fillets are thin enough to roll. Adjust the cooking time if using thicker fillets to ensure they cook evenly.
Is there a way to make this recipe gluten-free?
Absolutely! Replace the soft bread crumbs with gluten-free breadcrumbs or crushed gluten-free crackers. Additionally, ensure that all other ingredients, such as Worcestershire sauce, are gluten-free. This way, you can enjoy this delicious dish without any gluten concerns.
Can I prepare the filling in advance?
Yes, you can prepare the crab filling a day ahead. Store it in the refrigerator in an airtight container. Just remember to assemble the sole fillets and bake them on the day you plan to serve, as they taste best when freshly cooked.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).