Stuffed Sole with Shrimp Recipe

Stuffed Sole with Shrimp Recipe photo by Taste of Home

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If you like stuffed fish, this recipe is the way to go. It's so easy to assemble and cooks in just a few minutes in the microwave, shares Robert Bishop of Lexington, Kentucky. Try it with chicken instead of sole, if you prefer, for a meal that's equally good.

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Stuffed Sole with Shrimp Recipe

Prep/Total Time: 15 min.

Yield: 2 Servings

10 5 15

Ingredients

2 sole fillets (6 ounces each), halved lengthwise
1-1/2 teaspoons lemon juice
Dash onion powder
1 can (4 ounces) small shrimp, rinsed and drained
3 tablespoons 2% milk
2 tablespoons finely chopped celery
2 tablespoons butter, melted, divided
1 teaspoon minced fresh parsley
1/2 cup cubed bread, toasted
Dash paprika

Directions

Drizzle fillets with lemon juice; sprinkle with onion powder. Set aside.
In a microwave-safe dish, combine the shrimp, milk, celery, 1 tablespoon butter and parsley. Cover and microwave on high for 1 to 1-1/2 minutes or until celery is tender. Stir in bread cubes. Spoon shrimp mixture down center of each fillet. Starting with a short side, roll up and secure with toothpicks.
Place in a shallow microwave-safe dish coated with cooking spray. Brush with remaining butter; sprinkle with paprika. Cover and microwave on high for 3-5 minutes or until fish flakes easily with a fork. Let stand for 5 minutes before serving. Discard toothpicks. Yield: 2 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Facts 2 stuffed fillet halves equals 339 calories, 14 g fat (8 g saturated fat), 232 mg cholesterol, 966 mg sodium, 6 g carbohydrate, trace fiber, 44 g protein.

Originally published as Shrimp-Stuffed Sole in Cooking for 2 Summer 2009, p45

Tips for Buying and Storing Fish

When buying fresh fish fillets or steaks, look for firm flesh that has a moist look. Don't purchase fish that looks dried out. Whole fish should have bright clear eyes that are not sunken and a firm body that is springy to the touch. Fresh fish should have a mild smell, not a strong odor.

When buying frozen fish, look for packages that are solidly frozen, tightly sealed and free of freezer burn and odor.

Follow these guidelines for how much fish to purchase per person: about 1 pound whole, 1/2 pound pan-dressed or steaks and 1/4 to 1/3 pound fillets.

Fresh fish is highly perishable and should be prepared within a day or two after it is caught or purchased. Freshly caught fish should be pan-dressed, washed in cold water, blotted dry with paper towels, placed in an airtight container or heavy-duty plastic bag and refrigerated.

For long-term storage, wrap fish in freezer paper, heavy-duty foil or heavy-duty plastic bags and freeze no longer than 3 months for fatty or oily fish (such as salmon, whitefish, mackerel) or 6 months for lean fish (such as sole, catfish, cod, orange roughy).