The things you find…(an “On the Edge” recipe)

You will never guess what was on sale this week! Go ahead, guess! Can’t guess? Well, okay, I will spill it, crab meat! I know that this may not excite everyone like it does me but it can only mean one thing (for me at least), stuffed fillet of sole or flounder! (You could use either because they are pretty much the same kind of fish, flat with thin filets) This is an older recipe of mine that has seen some modification over the years.   I most recently did a makeover of this recipe for the “On the Edge” series and nobody is the worse for wear. Gone is the whole cup and a half of regular breadcrumbs. These were replaced with a much smaller amount of whole wheat breadcrumbs which have a bigger flavor and texture. Also, less olive oil is used in this recipe to cut down on the fat and there is less salt. Overall, this is a much healthier version of the same recipe but the flavor is still there. As  a friend of my daughter’s put it, “it was like a party in my mouth!” I would normally serve this with a wild rice pilaf and green and wax beans but instead served this with a tabouli salad (cracked wheat) which had tomatoes, some onion and dressed with the juice of a lime. So without further adieu here is the recipe.

I’m Stuffed
Baked crab meat stuffed fillet of sole (or flounder)
(Serves 4)

The Stuffing –
16 oz – Pasteurized claw crab meat
1/3 – Red bell pepper (diced fine)
1/3 – Green bell pepper (diced fine)
3 thin slices – Sweet onion (diced fine)
4 cloves – Garlic (fine minced)
¼ cup – Fresh parsley (a small handful) (diced fine)
¼ cup – Whole wheat Panko breadcrumbs
1 tbsp – Coarse ground black pepper
1 tsp – Kosher salt
2 splashes – Red wine vinegar
¼ cup (or less) – Extra virgin olive oil

The “Stuffee” –
1 lb – Sole or flounder fillets (you will need 4 fillets) (note: look for long fillets)

Construction Instruction (stuffing) –
Combine, crab meat, red bell pepper, green bell pepper, onion, garlic, breadcrumbs, parsley pepper and salt in a large bowl. Mix this together thoroughly making sure to break up the crab meat and combine the ingredients so they are evenly distributed through the mixture. Next take and add about half of the olive oil in the mixture and test. That is right, test. You have to do a “squish” test to see if the mixture will hold together. If the mixture holds together after you squish a ball together, it is ready but if not add enough oil until it does. (I would only add about half of what you had left and test again and repeat as necessary)

Construction Instruction (fish) –
Take the fillets and cut them lengthwise down the center into strips that are about 1 ½ to 2 inches wide. In a 9 X 13 baking dish that has been sprayed with PAM cooking spray, take a large spoon and with your hands create 4 equal mounds of the stuffing. Next, take the fillets and with the even edge on the bottom of the dish wrap around the base of each mound. Repeat this in the opposite direction with the other half of the fillet. (Note: the fillets will have a wide end and a thin end and the object will be to have the same amount of fish around the outside of the stuffing. This can be accomplished by matching the thin end of one fillet with the wide end of the other fillet.). Repeat this step for each mound of stuffing. What you should end up with are 4 mounds of stuffing where you can see the top of the mound and a circle of fish around the bottom. Make sure to put about 1/4 cup of water in the bottom of the baking dish. Bake this in an oven that has been preheated to 350 degrees for 30 to 35 minutes. You will know that it is done when the fish has gone from translucent to white or very, very light golden brown.

The Well Fed Cyclist


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