Crab & Spinach Stuffed Sole

Tonight I experimented & created a recipe that turned out really good.

We are trying to eat more fish and the grocery store was selling fresh filets of sole really inexpensively. When I got it home, I realized I had no idea how to cook sole.

Cooks Illustrated and Food Network seemed to like sole meuniere – dredged in flour, fried in butter, and drizzled with brown butter & lemon. It seems to me that counteracts any intrinsic healthy qualities of the fish! Plus, I hate the mess that dredging in flour makes.

So, I decided to make the fish more yummy (and less healthy) my way. This would probably work with any similar type of fish. All quantities are approximate – I’m a handful-of-this, pinch-of-that cook.

Crab and Spinach Stuffed Sole

1 6 oz can lump crab meat
4 green onions, minced
2 tbsp grated parmesan
½ c chopped fresh spinach
½ c cooked rice – we keep a little cooked brown rice in the freezer, it breaks down for stuffing nicely
¼ c light mayo
½ – 1 tsp dill weed
1 tsp lemon juice

8 (+/-) skinless sole filets (mine were also very thin, about ¼”)
Salt & pepper

Mix stuffing ingredients together in medium mixing bowl until well blended. Mixture should be a little on the dry side but hold together.

Lightly grease glass sheet cake pan or other glass baking dish with butter. Pat sole filets dry, sprinkle with salt & pepper. Lay half of the filets in the baking dish; fish will shrink so it’s ok to crowd it. Spoon filling onto fish in pan, spread carefully, then top with the remaining filets. Melt a couple tablespoons of butter in microwave, and brush over top of fish.

Bake in 400° oven for 20 minutes, adjusting time for thickness of fish – it should flake, but not be dry and overdone.


10 Responses to “Crab & Spinach Stuffed Sole”

  1. Shawn Powers Says:

    That sounds tasty, and pretty easy too! Am I reading wrong, or is it basically 3 layers in the pan? Do you spoon the “stuffing” into the middle of the filets, or just cover them all?

    I might try this, although finding “lump crab meat” might prove difficult… :(

  2. Jeri Says:

    Yep, three layers. Fish, dollop of filling, fish. I did roughly spread out the filling with the back of the spoon and press it down more evenly with the top layer of fish. I had canned lump crab meat, but any canned crab would probably work – I just like the lump variety if I can find it because it’s not quite so shredded into slush.

  3. Tania Says:

    Sounds yummy! I’m brining some salmon to smoke this weekend.

  4. Shawn Powers Says:

    I tried smoking salmon once, but I couldn’t keep the end lit.


    I don’t think there is any canned crab at all around these parts. Just the “fake” crab meat stuff they make into pasta salad… I’ll look though.

  5. Tania Says:

    Shawn, you know what they say:

    If you must smoke, smoke salmon

  6. Vince O'Connor Says:

    Tania and Shawn, you should take your comedy act on the road. Muchas funny!

    Jeri, now I’m hungry again. That sounds great. I’ve already added the recipe to my file and will try it next week.

  7. Random Michelle K Says:

    Mmm! That looks delicious!

    Though I think I’d wait until our fish market reopens.

    And Shawn, are you telling me I can get better seafood here in West by God Virginia than you can get up there?

  8. Jeri Says:

    Tania, I miss having tons of salmon to smoke, freeze, etc. We never canned it though.. not a huge fan. I think I’m going to go get some so I can have my favorite breakfast in the a.m. – an omelette with smoked salmon, cream cheese, green onions and snipped fresh dill.

    Shawn, my canned crab is in the tuna section, along w/ canned chicken, clams, smoked oysters, sardines, etc. Fake crab (surimi) is of the devil. Besides being chemical laden and icky tasting, it turns an odd rubbery/mushy texture when cooked.

    Vince, enjoy! I need to keep a better recipe binder, mine gets a little haphazard with printouts, cards, magazine clippings and entire magazines.

    Michelle, you have fish markets in West (by God) Virginia? Aren’t you a landlocked state? ;)

  9. Michelle K Says:

    Yes we *are* landlocked. But our favorite fish market/deli (closed while they move) brings fresh fish in from a supplier from Maryland, so it’s very good. He also tries to stock sustainable fish, and even carries whatever passes for organically raised salmon.

    He rocks.

    There’s a seafood restaurant by the airport that also brings in very fresh fish, but at least for awhile their kitchen staff was abysmal, so we stopped going there.

  10. Janiece Says:

    I wanted to make this tonight, but our grocery didn’t have any fresh sole. And my Smart Man will not eat frozen fish. So I’ll try again next week.