Fish called sole, flounder, turbot, dab, and halibut all belong to the same unique family of flatfish. These fish all have oval-shaped bodies, dark on top, light on the bottom, and odd-looking eyes on the same (top) side of their heads. They are bottom dwellers, propelling themselves with a wave-like motion along the sea’s sandy bottom. With the exception of halibut, and some large flounders and turbots, most are small, in the 1 to 3 pound range. The different species vary greatly in quality, taste, and texture.
Sole and flounder are harvested on the East and West Coast and the Gulf of Mexico. Along the East Coast, Summer flounder is the most abundant and can weigh up to 20 pounds.
Lemon Sole doesn’t taste lemony at all but got its name from the natural color of the fish’s skin. As with all members of this family, Lemon Sole is very lean and easily prepared; simply broiled or elegantly stuffed with crabmeat,
East, West Coasts
Whole. Skinless Fillets
2.7 g fat per 8 oz of meat
.6 g saturated fat
110 mg cholesterol
184 mg sodium
Broil, bake, stuff.
Stuffed Lemon Sole With Crabmeat
- 4 6-8 oz. each lemon sole fillets
- 1 cup cooked crab meat
- 2 tbsp butter
- 1/4 cup minced bell peppers
- 1/4 cup minced garlic
- 1/4 cup bread crumb
- 4 tbs cream
- salt & pepper
- fresh pasley minced
- Sauté bell pepper and onion in butter over medium heat until tender. Do not brown.
- Remove from heat.
- Mix in crab meat, bread crumb, cream, salt, and pepper to taste.
- Spoon about 2-3 tablespoons of mix onto one open fillet and roll to close with ends under.
- Place on a foiled baking sheet.
- Repeat with remaining mixture and fillets.
- Dot with additional butter and sprinkle with paprika and fresh parsley.
- Bake in 375 Fahrenheit oven for 10 to 15 minutes.
- Serve immediately.
Broiled Lemon Sole with Butter and Capers
- 2 large Lemon Sole fillets
- 3 tbsp melted butter
- fresh lemon
- Brush a baking sheet with butter and place fillets on the sheet.
- Brush fillets with butter, and drizzle withfresh lemon juice and capers.
- Season with salt and pepper.
- Broil 6 inches away from the flame for 3-4 minutes until fillet flakes when tested with a fork.
- Serve immediately.