Chef John's Crab-Stuffed Sole


This stuffed sole recipe turns ordinary, mild sole fillets into something remarkable. Sole is cheap and easy to find, so it's the perfect candidate for this jazzed-up crab stuffing. Serve with lemon wedges and asparagus on the side.

Prep Time:
20 mins
Cook Time:
15 mins
Total Time:
35 mins


  • cooking spray

  • 4 ounces fresh Dungeness crabmeat

  • 1 tablespoon finely diced poblano pepper

  • 1 tablespoon panko bread crumbs

  • 2 teaspoons minced green onion

  • ½ teaspoon lemon juice

  • salt and ground black pepper to taste

  • cup mayonnaise

  • 2 teaspoons lemon zest

  • 1 pinch cayenne pepper

  • 6 (2 ounce) sole fillets

  • salt to taste

  • teaspoon paprika, or to taste


  1. Preheat the oven to 400 degrees F (200 degrees C). Lightly grease a baking dish with cooking spray.

  2. Mix crabmeat, poblano pepper, panko, green onion, lemon juice, salt, and black pepper together in a bowl until well combined. Stir mayonnaise, lemon zest, and cayenne pepper together in a second bowl.

  3. Place sole fillets onto a work surface with the flat sides facing up. Season with salt. Divide crab mixture between fillets. Roll fillets around filling and place into the prepared baking dish, seam-side down.

  4. Spread 1/2 of the mayonnaise mixture over the sides and tops of each fillet. Spoon remaining mayonnaise mixture into a piping bag, then pipe it in a zigzag over fillets. Sprinkle paprika over top.

  5. Bake in the preheated oven until fish flakes easily with a fork and topping is browned, 15 to 20 minutes.

    close up view of Crab-Stuffed Sole fillets on a white platter

Nutrition Facts (per serving)

474 Calories
32g Fat
5g Carbs
41g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 474
% Daily Value *
Total Fat 32g 41%
Saturated Fat 5g 25%
Cholesterol 127mg 42%
Sodium 831mg 36%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 2%
Total Sugars 1g
Protein 41g
Vitamin C 11mg 54%
Calcium 58mg 4%
Iron 1mg 6%
Potassium 609mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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