Directions:
- Prepare stuffing and fish:.
- Preheat oven to 450°F.
- Mix crab, mayonnaise, bell pepper, and parsley and season with salt and pepper.
- 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 in a lightly oiled 9-inch pie plate.
- Cover with a round of parchment paper, then cover pie plate tightly with foil.
- Bake in upper third of oven until just cooked through, about 20 minutes.
- Make bread crumbs while sole is baking: Cook garlic in oil in a small skillet over moderate heat, stirring, until fragrant, about 30 seconds.
- Stir in bread crumbs and cook, stirring, until golden brown, 4 to 5 minutes.
- Remove from heat, then stir in zest and season with salt and pepper.
- Transfer sole to plates and sprinkle with bread crumbs.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 95.06 Kcal (398 kJ) | ||
| Calories from fat | 40.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.48g | 7% | |
|---|---|---|---|
| Cholesterol | 29.6mg | 10% | |
| Sodium | 196mg | 8% | |
| Potassium | 67.17mg | 1% | |
| Total Carbs | 4.68g | 2% | |
| Sugars | 0.97g | 4% | |
| Dietary Fiber | 0.34g | 1% | |
| Protein | 8.31g | 17% | |
| Vitamin C | 14.2mg | 24% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 14.9mg | 83% | |
| Calcium | 26.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 98.09 Kcal (411 kJ) | ||
| Calories from fat | 41.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.62g | 7% | |
|---|---|---|---|
| Cholesterol | 30.55mg | 10% | |
| Sodium | 202.26mg | 8% | |
| Potassium | 69.31mg | 1% | |
| Total Carbs | 4.83g | 2% | |
| Sugars | 1g | 4% | |
| Dietary Fiber | 0.35g | 1% | |
| Protein | 8.57g | 17% | |
| Vitamin C | 14.6mg | 24% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 15.4mg | 83% | |
| Calcium | 27mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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