Stuffed Filet of Sole


Filet of Sole may just be my new favorite fish! So light and delicious!
I was trolling (fishing pun intended😉) for some new varieties of fish that are low in mercury and discovered Pacific Sole…which is available wild caught inexpensively…double score!
My husband recalls that every New England restaurant served stuffed sole, so I started playing around and came up with this simple version. Quick to prepare and super yummy.

Stuffed Filet of Sole

4 ounces of wild Pacific Sole filets per person
Leeks ( a few rings of the whites)
Baby bella mushrooms (or white if you prefer)
Fresh parsley
extra virgin olive oil
Sari Foods brand nutritional yeast (I prefer this brand as it is non fortified…no synthetic B vitamins)

  • Chop the mushrooms, leeks, parsley and shallots finely
  • Saute in olive oil until soft.
  • Wash the fish filets and pat them dry with a paper towel.
  • Place a spoonful of the sautéed veggie mixture on the end of each sole filet and roll the filet up.
  • Place the rolled filets on a parchment lined baking sheet.
  • Sprinkle the remaining filling mixture on top of the filets.
  • Drizzle with more olive oil.
  • Sprinkle with Sari Foods brand nutritional yeast flakes.
  • Bake at 425 for 12 to 15 minutes depending on the thickness of the filets. Thin ones cook quickly.

In the future I am going to play around with adding crab to the stuffing.

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