Crab-Stuffed Sole With Fresh Mint Sauce

Ingredients

The sole:

• 1 teaspoon unsalted butter
• 4 shallots, peeled and minced
• 6 ounces lump crab meat, picked over for shells
• 2 tablespoons bread crumbs
• 1 ½ teaspoons grated lemon zest
• 1 small jalapeno, seeded and minced
• 1 teaspoon kosher salt
• Freshly ground pepper to taste
• ⅓ cup plus 2 teaspoons white wine
• 4 sole fillets, about 5 ounces each, split lengthwise

The sauce:

• ½ cup plus 2 teaspoons chopped fresh mint leaves
• ½ cup plain nonfat yogurt
• Kosher salt and freshly ground pepper to taste

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    232 calories; 4 grams fat; 1 gram saturated fat; 0 grams trans fat; 1 gram monounsaturated fat; 0 grams polyunsaturated fat; 16 grams carbohydrates; 2 grams dietary fiber; 7 grams sugars; 29 grams protein; 108 milligrams cholesterol; 1298 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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Four servings

Preparation

1. To make the sole, preheat the oven to 350 degrees. Melt the butter in a medium nonstick skillet over medium heat. Add the shallots and saute until softened, about 3 minutes. Place in a bowl and stir in the crab meat, bread crumbs, lemon zest, jalapeno, salt, pepper and 2 teaspoons of wine.
2. Lay the sole, skin side up, on a work surface. Place a mound of the stuffing near one end of each half-fillet. Roll the sole around the stuffing and place each piece in a 10-inch quiche dish. Pour the remaining wine into the dish. Bake until the fish is cooked through, about 10 minutes.
3. Meanwhile, to make the sauce, place 1/2 cup of mint and the yogurt in a blender and process until smooth, stopping to scrape down the sides of the jar. Season with salt and pepper.
4. To serve, spoon a pool of sauce onto the center of 4 plates. Place 2 sole rolls over the sauce, garnish with the remaining mint and serve immediately.

About 30 minutes