I’ve been craving fish and tonight I prepared the following recipe which I found on Epicurious. It’s a baked sole fillet stuffed with crab filling which I served with steamed brown rice and roasted asparagus. If you’re not sure about fish and worry about the flavor, sole has a nice mild flavor, as does tilapia. Because it’s mild, it makes for a nice canvas of other flavors like the crab and pepper just as in this recipe. The adaptations I made to the original recipe included using low fat sour cream in place of mayonnaise, green onion (instead of bell peppers) and using lemon zest and garlic in the stuffing (instead of preparing a separate breadcrumb topping).
recipe adapted from Epicurious
For crab stuffing and fish:
1 cup crab meat (either jumbo lump or crabsticks, chopped)
1 1/2 tablespoons reduced-fat sour cream
1/4 cup finely sliced green onion
1 tablespoon chopped fresh flat-leaf parsley
4 (4-oz) gray sole fillets
1 teaspoon finely grated fresh lemon zest
1 small garlic clove, minced
salt & pepper to taste
Prepare stuffing and fish:
Preheat oven to 450°F.
Mix crab, mayonnaise, green onion, parsley, lemon zest and garlic; and season with salt and pepper to taste.
Lay sole fillets flat with darker side up and season with salt and pepper. Divide stuffing among fillets, mounding on thicker half of each. Fold thinner half of fillet over stuffing, tucking end under to form a packet.
Arrange stuffed fillets on a baking sheet (I used my stoneware baking sheet) and bake in upper third of oven until just cooked through, about 20 minutes.