Sole fish is a light, tender and flavorful fish – without the “fishy” taste- that easily lends itself to many recipes. Though the Dover fish is considered the true Sole, Winter Flounder, also known as “Lemon Sole” and Fluke are also often sold in supermarkets and fish markets as Sole fillets. For this recipe, any of these flatfish will do.
Stuffed Crab-meat Sole Ingredients
8oz of Sole Fish fillets (or any flatfish such as Flounder)
For the Crab Stuffing Mixture:
8oz jumbo crab meat (canned or fresh)
1 ½ cup of Panko breadcrumbs
1/3 cup freshly squeezed lemon juice
1 tablespoon of grated lemon peel
1 cup of finely chopped scallion onions
½ cup each of finely chopped green and red peppers
½ cup of finely chopped Italian parsley
½ cup of red jalapeño finely chopped (optional if you like it a little spicy)
1 teaspoon of salt
1 teaspoon of black pepper
1 tablespoon of garlic powder
1 tablespoon of onion powder
1 cup of mayonnaise
1 tablespoon of Extra Virgin olive oil (This will be for you to brush on the fish, both sides before adding the stuffing inside. Olive oil lovers can use a little extra)
Preparation and Stuffing of Sole fish
In a bowl you will mix the flowing ingredients from the above list:
Crab meat; Panko bread crumbs; 1 tbsp of the grated lemon peel; freshly squeezed lemon juice; red jalapeno (optional) ; chopped Italian parsley; green & red peppers; salt; black pepper; garlic powder; onion powder; and mayonnaise. Mixed well and place to the side momentarily.
Take your sole fish and lay flat and brush olive oil on both sides of the fish. Then lay fish on the smooth flat side, take your crab stuffing and divide it evenly among your fillet pieces, as much as you can fit.
Once all pieces of sole have crab stuffing on them, fold thinner half of fillet over stuffing and tuck ends underneath to form a wrap. Then place side by side in a glass baking dish, brush stuffed sole with olive oil on top and sides, sprinkle salt and pepper the over the fillets; then brush the mayonnaise over each stuffed sole top and sides. Lastly, optionally you can sprinkle some Panko bread crumbs on the top as well.
Cooking time ( Preheat oven for about 450 F)
Bake in the oven at the top rack for about 20 minutes or until it becomes golden brown (if sprinkled on top with Panko crumbs).
When done you can transfer onto plates decorated with sliced lemon and garnished with chopped parsley and paprika (optional). There you are, a delicious and easy recipe to make – Bon appetite!
Credit: Many thanks to ChefNiecey for this delicious recipe