Crab Stuffed Sole

Crabbed Stuffed Sole


  • 2 sole filets
  • 4 oz lump crab meat
  • 2 oz goat cheese
  • 1-2 Tbs minced fresh parsley
  • 1.5 cups of bread crumbs
  • salt and pepper to taste
  • 1 tsp fresh or dried thyme
  • 2-3 Tbs canola oil
  • 1 cup chicken stock
  • freshly sauteed kale, spinach, or chard

This recipe can be doubled or tripled if necessary.

Pre-heat your oven to 425 degrees with the rack placed in the middle position. Inspect the lump crab meat after removing from the can to make sure that all shells have been removed. In a medium sized mixing bowl, mix together the crab, goat cheese, parsley, and a few twists of fresh ground pepper. Set the filling mixture aside for 5 minutes allowing any residual liquid to drain to the bottom of the bowl. Pour off any liquid. Spoon 1/4-1/3 cup of the crab mixture onto the narrower end of the sole filet. As demonstrated in the video, roll the stuffed filets and then season with salt and pepper. Add the thyme to the bread crumbs and mix well. Roll the stuffed sole filets in the breadcrumbs coating all sides. Heat a high-sided saute pan over high heat and then add a few tablespoons of canola oil. Pan sear the stuffed sole filets on all of the sides, starting with the seam side first. When the filets are nicely browned on the outside, pour the chicken stock into the hot pan and place the pan in the pre-heated oven. Bake at 425 degrees for 8 minutes. Remove from the oven and serve immediately alongside wilted greens or your favorite side dish!

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About Chef Pete

Chef Pete received his classical training at the Western Culinary Institute in 1999, and then went on to work in the kitchens of various restaurants in WI, NM, and IL.

After working as a corporate chef for Sub-Zero Corp. and then the Viking Cooking School, Pete realized that there are 4 things in life that he truly loves:
1. His Family
2. Teaching others how to cook great food in their own kitchens.
3. Cycling
4. Tacos.
In That Order.

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