How to Make Gluten-Free Seafood Sole
If you prepare this fish dish for company, you may opt to stuff each piece of sole with the seafood mixture, and then roll it up, secure it with a toothpick, and pour the sauce over the top before baking. It makes a beautiful presentation . . . especially if you remember to remove the toothpicks before serving it!
Be sure to use lump crabmeat because imitation crabmeat usually isn’t gluten-free.
Preparation time: 15 minutes
Cooking time: 30 minutes
Yield: 4 servings
Nonstick cooking spray
1 tablespoon butter
1/2 cup onion, chopped
7-ounce can sliced mushrooms, drained
1/2 pound fresh, cooked medium shrimp, cut in half
6-ounce can lump crabmeat, drained
Four 6-ounce sole or flounder filets
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika
18-ounce can ready-to-serve cream of mushroom soup
1/4 teaspoon chicken bouillon granules
2 teaspoons cornstarch
1/4 cup shredded sharp white cheddar cheese
1 tablespoon dried parsley flakes
Preheat the oven to 400 degrees. Lightly grease a 9-x-9-inch baking dish with cooking spray.
Melt the butter in a large saucepan; add the onions and mushrooms and sauté them over medium heat until they’re soft. Stir in the shrimp and crabmeat and heat the mixture.
Rinse the filets and pat them dry. Sprinkle the filets with salt, pepper, and paprika and lay them in the prepared baking dish. Spoon the shrimp and crab mixture over the filets.
In a medium bowl, stir together the soup, bouillon granules, and cornstarch until the ingredients are blended. Stir in the cheese and parsley flakes. Pour the mixture over the casserole.
Bake the casserole at 400 degrees for 30 minutes.
Per serving: Calories: 418; Total fat: 16g; Saturated fat: 7g; Cholesterol: 178mg; Sodium: 1,414mg; Carbohydrates: 13g; Fiber: 1g; Sugar: 2g; Protein: 54g.