Our family eats seafood several times a week, but sometimes it's hard to find a fish that everyone enjoys. My oldest doesn't like "fatty" fish, although fatty fish like King Ōra Salmon contain some of the highest levels per serving of healthy long-chain Omega-3 oils. Grey sole, along with Dover sole, has a mild and delicate flavor that takes little preparation and seasoning. In fact, you can lightly sauté the fillets in butter and simply add salt and pepper and you have a delicious healthy dish. Sole fish is low in calories and fat but high in protein and select micronutrients like selenium and vitamin B12.
Crab Meat Stuffed Grey Sole
SCD, Paleo, Gluten-Free
Ingredients
4 (4-oz) grey sole fillets
1 cup crab meat
1 small celery stalk, finely chopped
1 Tbs parsley, chopped
2 Tbs mayonnaise, I use this SCD compliant one
salt + pepper
1 tsp paprika
Directions
1. Preheat oven to 450 degrees.
2. In a small mixing bowl, combine the crab meat, celery, parsley, mayonnaise, salt and pepper. Stir to combine.
3. Lay sole fillets flat with darker side up on a baking sheet lined with parchment or use a silicon baking mat and season with salt and pepper. Divide stuffing among fillets, placing it in mounds on the thicker half. Fold thinner half of fillet over stuffing, tucking the end under.
4. Sprinkle with paprika and bake for 2o minutes.
5. Serve with a steamed vegetable and lemon butter sauce.
Lemon Butter Sauce
4 Tbs unsalted butter
1 Tbs lemon juice
salt & pepper
Place the butter in a saucepan or small skillet over medium heat. Melt the butter, whisking occasionally, until it turns golden brown, about 3 minutes. Remove from heat and immediately pour into small bowl. Add lemon juice and a pinch of salt and pepper. Whisk and adjust seasonings as necessary.
Looks great !
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