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.