Sole is one of the few fish that is difficult to over bake. This is a plus for those intimidated by cooking fish. The tasty stuffing adds flavor to this delicate fish. Sole can be gently reheated the next day and still stay moist. Surimi is made from precooked fish, usually pollock and whiting, seasoned to imitate crab or lobster. It’s a very economical alternative to these seafoods and is available in sticks and flakes. Surimi is a low-fat, low-cholesterol food with only 70 to 80 calories per 3 oz serving. It keeps for up to two months unopened in the refrigerator, and lasts about four days once unsealed. It’s available fresh or frozen.
1. Preheat the oven to 425°F. Spray a baking dish with cooking oil.
2. To make the stuffing, combine the crabmeat, mayonnaise, lemon juice, green onion and dill or parsley in the bowl of a food processor. Pulse just until still chunky. Alternatively, finely chop by hand.
3. For the topping, combine the breadcrumbs, oil and garlic.
4. Divide the filling over the sole fillets. Roll them up and fasten with a toothpick. Sprinkle the crumb mixture overtop. Place in the prepared baking dish and bake in the center of the oven for 10 minutes or until fish flakes and is no longer opaque. Remove toothpicks.
5. Garnish with dill or parsley and serve immediately.
4 oz crabmeat (or surimi)
2 Tbsp light mayonnaise
1 Tbsp freshly squeezed lemon juice
1/4 cup chopped green onion
2 Tbsp chopped fresh dill or parsley
2 Tbsp seasoned breadcrumbs
1 tsp olive oil
1/2 tsp crushed fresh garlic
Four 4-oz sole fillets
Nutritional Analysis per Serving
Protein 39 g
Fat 4.6 g
Saturated Fat 1.2 g
Carbohydrates 3.4 g
Cholesterol 109 mg
Sodium 354 mg
Fiber 0.6 g
Prep Time: 10 minutes
Cook Time: 10 minutes
Make Ahead: Prepare stuffing up to a day in advance and refrigerate.