Shrimp-Stuffed Sole

This microwave recipe is lightning-quick! I used to make it with nice large pieces of sole. This time, all I had were Asian-imported pieces of Cryovac-wrapped flash-frozen sole that came in a giant plastic bag with a fancy label. When they thawed, each little piece split down the center, which didn’t look so pretty. I urge you to make this excellent dish with fresh fish you’ve selected yourself, piece by piece. That’s how I’ve prepared it in the past and will do in the future. 

Shrimp-Stuffed Sole:

4 oz. (113 g) fresh, hand-peeled shrimp (see Note)

1/2 c. (125 g) finely chopped mushrooms, lightly sautéed in 1 tsp. (5 mL) olive oil

1 green onion (“spring” onion), finely chopped

2 tbsp. (15 mL) finely minced fresh parsley, divided

2 tbsp. (30 mL) Greek yogurt or commercial sour cream

2 tsp. (10 mL) lemon juice, divided

1/2 tsp. (2.5 mL) prepared mustard

6 small sole fillets (or other thin white fish) (about 1-1/2 lb. or 750 g)

Salt and coarsely ground pepper, to taste

1/2 c. (125 mL) dry white wine

To prepare filling, stir together shrimp, mushrooms, onion, 1 tbsp. of the parsley, yogurt or sour cream, 1 tsp. of the lemon juice, and mustard. Set aside. Season fillets, dividing shrimp mixture among the pieces. Roll up and secure with toothpicks.

Array rolls in a microwave-safe casserole. Pour wine and remaining lemon juice over fish, sprinkling with remaining parsley. Cover with cello wrap, turning back a small corner to let steam escape. Cook 4-to-6 min. on high power or until fish flakes easily with a fork. Let stand, covered, 5 min. before serving. 

Note: If fresh shrimp is unavailable, use a small can of drained, rinsed, and finely chopped shrimp. I’ve also used a mixture of chopped artificial crab combined with just enough mayonnaise and cream cheese to hold it together. 

Fill ... 

Roll ... 

Secure with toothpick.

And into the microwave oven this goes!

Ready for the table!