Stuffed Sole

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 272.2
  • Total Fat: 9.4 g
  • Cholesterol: 79.0 mg
  • Sodium: 580.8 mg
  • Total Carbs: 21.2 g
  • Dietary Fiber: 1.7 g
  • Protein: 23.2 g

View full nutritional breakdown of Stuffed Sole calories by ingredient
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Good with any kind of white fish fillet - sole, orange roughy, perch... Good with any kind of white fish fillet - sole, orange roughy, perch...
Number of Servings: 2


    2 4-oz fillets of sole
    3 tbsp. minced onion
    3 tbsp. minced celery
    1 tbsp. olive oil
    1/2 cup dry Panko bread crumbs
    1 6-oz can of crabmeat, drained
    1-2 tsp. Old Bay seasoning (to taste)
    1 egg white
    1 tbsp. white wine


Serves: 2
Preheat oven to 350 deg.
Heat a medium-large fry/sautee pan over medium heat. Add olive oil, onion, & celery; sweat until vegetables are soft.
Add dry bread crumbs & seasonings (Old Bay, salt & pepper to taste). Toast until breadcrumbs are soft.
Add crabmeat & mix gently to combine. Turn off heat.
Whisk together 1 egg white with 1 tbsp. of white wine/ Add to stuffing mixture & toss quickly to combine without scrambling the egg.
Spray a small baking dish with non-stick spray. Pour stuffing mix into baking dish & layer thawed fillets on top. Spray fillets with butter spray & sprinkle on Old Bay to taste.
Cover with foil & bake at 350 for about 20-30 minutes (depending on thickness of fillets) until fish is cooked through & flakes at thickest point.

Number of Servings: 2

Recipe submitted by SparkPeople user LINNEYLOU1501.

TAGS:  Fish | Dinner | Fish Dinner |

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