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Baked Sole Stuffed with Crab, Served with Tomato and String Beans

Sole is a white flatfish, which has a mild flavor. It can be interchanged with flounder in many stuffed sole recipes. Unlike most fish, sole tastes better when it is several days old, rather than when freshly caught. This stuffed sole recipe combines the fresh, sweet taste of sole with lemon and butter.

It is stuffed with a crabmeat and vegetable stuffing and served with string beans and tomatoes on the side. White wine is used in the stuffing mixture and is a common ingredient in many sole recipes and indeed fish recipes. You can also serve white rice or sautéed potatoes with this tasty crab stuffed sole recipe.

Ingredients -
 
6 small sole fillets
2 tablespoons melted butter
Salt and pepper to taste
1 lemon

For the stuffing:
2 tablespoons butter
½ medium onion, chopped
1 stalk celery, chopped
1 shallot, chopped
¼ medium green bell pepper, chopped
2 oz fresh mushrooms, sliced
2 oz peeled, seeded black grapes, sliced
½ garlic clove, pressed
½ tablespoon flour
¼ cup white wine
¼ cup milk
6 oz crabmeat
¼ cup seasoned breadcrumbs
1 tablespoon chopped fresh parsley
½ lightly beaten egg
2 oz Parmesan cheese

For the string beans and tomatoes:
¼ teaspoon black pepper
1 teaspoon chopped fresh thyme
½ cup chopped celery
2 thinly sliced scallions
2 large tomatoes, chopped
½ lb trimmed string beans, in 2 inch pieces

 
Preparation:
 

Preheat the oven to 375ºF. Grease a baking dish with the melted butter. To make the stuffing, sauté the celery, onion, shallot, garlic, bell pepper, mushrooms and garlic in the butter until tender. Blend in the flour. Add the wine and milk. Stir until thick. Remove from the heat and add the rest of the ingredients. Combine well.

Stuff the sole fillets with 2 tablespoons of the stuffing mixture each. Fold the fillets over and press the edges to seal. You can use a toothpick to secure them if necessary. For smaller fillets, you can place one over the other with the stuffing in between them. Bake, covered, for 25 minutes.

While the sole is baking, prepare the string beans and tomatoes. Put the beans in a medium saucepan with the pepper and enough water to cover the beans. Over a high heat, bring it to the boil and reduce the heat. Simmer for 10 minutes. Add the celery, tomatoes, thyme and scallions and simmer for 10 minutes more or until the beans and celery are tender.

To serve, give each person 2 sole fillets and garnish the plates with the string beans and tomatoes. Chop the lemon into 3 wedges and place one wedge on each plate.

(Serves 6)

 
Baked Sole Stuffed with Crab
 

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Baked Sole Stuffed with Crab, Served with Tomato and String Beans

 
Nuttritional Info:
 
Calories (kcal): 368
% Calories from Fat: 34.9%
% Calories from Carbohydrates: 16.4%
% Calories from Protein: 48.7%
 
Per Serving Nutritional Information:
 
Total Fat (g): 14g 22%
Saturated Fat (g): 8g 38%
Monounsaturated Fat (g): 4g 17%
Polyunsaturated Fat (g): 1g 5%
Cholesterol (mg): 151mg 50%
Total Carbohydrate (g): 15g 5%
Dietary Fiber (g): 3g 11%
Protein (g): 44g 88%
Sodium (mg): 639mg 27%
Potassium (mg): 1053mg 30%
Calcium (mg): 242mg 24%
Iron (mg): 2mg 12%
Zinc (mg): 3mg 17%
Vitamin C (mg): 32mg 53%
Vitamin A (i.u.): 1269IU 25%
Vitamin A (r.e.): 200 1/2RE 20%
 
 



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