Stuffed Sole
Delicate sole fillets stuffed with a savory mixture of shrimp, crab, mushrooms, and cheese, baked to perfection—an elegant dish suited for special occasions or seafood lovers.
Ingredients
- 1 cup chopped onion ⓘ
- 2 (4 1/4 oz.) cans shrimp, rinsed and drained ⓘ
- 1 (4 1/2 oz.) jar sliced mushrooms, drained ⓘ
- 2 Tbsp butter ⓘ
- 1/2 lb. fresh cooked or canned crabmeat, drained and cartilage removed ⓘ
- 8 sole or flounder fillets (2 to 2 1/2 lb.) ⓘ
- 1/2 tsp salt ⓘ
- 1/4 tsp pepper ⓘ
- 1/4 tsp paprika
- 2 cans cream of mushroom soup ⓘ
- 1/3 cup chicken broth ⓘ
- 2 Tbsp water ⓘ
- 2/3 cup shredded Cheddar cheese ⓘ
- 2 Tbsp minced fresh parsley ⓘ
- cooked wild, brown or white rice or a combination ⓘ
Instructions
- Preheat oven to 400°F (200°C).
- Prepare the stuffing by sautéing chopped onion in butter until translucent.
- Add rinsed and drained shrimp, drained sliced mushrooms, and drained crabmeat to the onion mixture; cook briefly.
- Mix in half the shredded Cheddar cheese and minced fresh parsley.
- Lay sole or flounder fillets flat and spoon the stuffing onto each fillet.
- Roll or fold the fillets around the stuffing and place in a baking dish.
- In a bowl, combine cream of mushroom soup, chicken broth, and water; pour over the stuffed fillets.
- Sprinkle remaining Cheddar cheese and paprika on top.
- Bake uncovered for 35 minutes, dividing the time as needed.
Tips & Substitutions
For a lighter version, consider using cod or haddock instead of sole or flounder. If fresh crabmeat is unavailable, canned crabmeat works well too. To enhance flavor, you can include a splash of lemon juice in the stuffing. Additionally, try adding some diced bell peppers or celery for extra crunch and taste. Adjust the seasoning to your preference, especially if you like a bit more heat.
Serving Suggestions
Serve the stuffed sole with a side of cooked wild, brown, or white rice to soak up the delicious sauce. A fresh green salad or steamed vegetables such as asparagus or broccoli pairs beautifully with this dish. For a comforting meal, consider offering a slice of crusty bread or a light soup as a starter. This dish also goes well with a chilled white wine.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the stuffed sole in a baking dish and cover with foil to retain moisture. Bake at 350°F (175°C) for about 15-20 minutes or until heated through. Alternatively, you can gently microwave individual portions for a quick meal.
Nutrition & Diet Analysis (per serving)
Each serving of Stuffed Sole contains roughly 245 calories, with 23g protein, 12g carbohydrates, and 13g fat. It is an excellent source of vitamin D (52% of the Daily Value), protein (47% of the Daily Value), and vitamin C (45% of the Daily Value), and a good source of vitamin A and calcium. Note that it is relatively high in sodium, at 804mg per serving (35% 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 frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets for this recipe. Just ensure they are fully thawed and patted dry before assembling the dish. This will help the stuffing adhere better and prevent excess moisture from affecting the cooking process.
What can I substitute for cream of mushroom soup?
If you prefer a healthier option or want to avoid canned soup, you can make a homemade mushroom sauce using sautéed mushrooms, cream, and broth. Alternatively, a dairy-free version can be made with coconut milk and vegetable broth for a unique twist.
How can I make this recipe gluten-free?
To make this stuffed sole recipe gluten-free, use gluten-free cream of mushroom soup or make your own from scratch. Additionally, ensure that the chicken broth you are using is labeled gluten-free. Check the labels on all canned ingredients to avoid hidden gluten sources.
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).