Healthy Mediterranean Cooking at Home

Tag Archives: baked seafood

I served this entree with Charleston Gold Rice and Sliced Tomatoes.

Sole Fillets
Ingredients
1 lb sole fillets, divided in half
2 tablespoons butter, sliced
2 tablespoons fresh lemon juice

Crab Filling
8 oz crabmeat
1⁄4 cup onion chopped
1/4 cup celery chopped
¼ cup mild green pepper chopped
1 teaspoon Dijon mustard
1 tablespoon seafood seasoning (Old Bay)
1 tablespoon lemon juice
½ cup mayonnaise
1 cup plain panko crumbs
2 tablespoons chopped fresh parsley

Cheese Sauce
1 tablespoon butter
1 tablespoon flour
1 cup milk
1/2 cup shredded Cheddar cheese

Salt

Directions

Butter a one-quart baking dish. Place half of the sole fillets in the bottom of the baking dish.

Combine the filling ingredients in a mixing bowl and then spread the crabmeat mixture over the fillets.

Cover the crabmeat with the remaining sole fillets. Squeeze the lemon juice over the fish. Place the butter slices over the top of the fish.

Bake uncovered 30 minutes at 400ºF.

While the fish is baking, melt the butter for the cheese sauce in a small saucepan. Stir in the flour and 1/4 teaspoon salt. Simmer until bubbly and smooth.

Add the milk, stirring until the sauce thickens. Do not boil. Add the grated cheese and stir until melted. Remove from direct heat and keep warm.

When the fish is cooked, pour the cheese sauce into a serving bowl and serve the cheese sauce on the side or spoon over the fish as it is served.



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