Stuffed Sole Fillets with Lime Sauce

Stuffed Sole Fillets with Lime Sauce

4 servings
Preparation 20 min
Cooking 20 min

370 calories per serving 


Ingredients

260 g canned crab, or imitation crab    
2 tbsp capers, finely chopped   20 g
2 tbsp chives, fresh, finely chopped   6 g
1 stalk celery, finely chopped   70 g
4 sole fillets, haddock, or pangasius   600 g
2 tbsp Italian parsley, fresh, finely chopped   10 g
4 tsp mayonnaise   20 mL
2 tsp Dijon mustard   10 mL
2 tbsp slivered almonds [optional]   8 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/4 cup lime juice, freshly squeezed   2 limes
1/4 cup water   65 mL
1/2 cup cream 15%   125 mL
1/4 cup butter, unsalted, cold   55 g

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 175°C/350°F.
  2. Drain the crab meat, chop it finely and transfer it to a bowl. Finely chop the chives, celery, and capers, then add them to the bowl and toss well. Lay the sole fillet(s) flat, skin side up (light grey-coloured) on a working surface. Distribute the stuffing over the widest end of the fillets, roll them up and place them in a buttered ovenproof dish.
  3. Chop the parsley and add it to a small bowl. Add salt and pepper, then incorporate the mayonnaise and mustard. Spread the mixture over the rolled fillet(s). Distribute the butter on top of each fillet, sprinkle with the sliced almonds (optional) and bake in the upper third of the oven for about 20 min. Since the cooking time depends on the thickness of the fillets and the actual temperature of your oven, it is important to check them with a fork to see if they are cooked through.
  4. In the meantime, prepare the lime sauce: pour the lime juice and water into a small saucepan then bring to a boil with stirring, then add the cream and continue cooking until the sauce has reduced to about a half its initial volume. Remove the sauce from the heat and add the cold butter cubes while whisking until the butter has melted. Add salt and pepper to taste.
  5. Place the fillets on the warmed plates, sprinkle with the sauce and serve immediately.

Remarks

Since the sauce does not reheat well, it should be prepared either just before serving, or kept warm in a bain-marie over very low heat.

Nutrition Facts Table

Nutrition Facts

per 1 serving (280g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

20 g

31 %

Saturated 9 g
+ Trans 0.4 g

47 %

Cholesterol

175 mg

Sodium

570 mg

24 %

Carbohydrate

4 g

1 %

Fibre

1 g

3 %

Sugars

1 g

Protein

43 g

Vitamin A

15 %

Vitamin C

15 %

Calcium

15 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: servings

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Iron, Manganese, Omega-3, Vitamin B1, Vitamin C
Good source of :
Folacin, Pantothenic Acid, Vitamin A, Vitamin B2, Vitamin B6
Excellent source of :
Copper, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin D, Vitamin E, Vitamin K, Zinc

More info


This recipe is in the following categories: Fish | Shellfish | Main courses/Entrées | Halal | High Vitamin D | Source of Omega-3 | Bake

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!