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Rating: 3.8/5 (28 votes cast)

Meal Type: Dinner
Prep Time:
Cooking Time:
Total Time:
Cook Method: Microwave
Difficulty: Easy
Cuisine: Cajun & Creole
     Serving Size: 4 - Change
Nutritional Facts
Servings Per Recipe: 4

Amount Per Serving
Calories 576
% Daily Value**
Total Fat 15g
Saturated Fat 6g
Unsaturated Fat 3g
Cholesterol 149mg
Sodium 821mg
Total Carbohydrate 59g
Dietary Fiber 2g
Sugars 1g
Protein 50g
Vitamin A  13%Vitamin C  26%
Calcium  9%Iron  17%
Potassium  34%Vitamin E  6%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

Cajun Stuffed Sole

Recipe Tags: Seafood Recipes

Date Added: June 12, 2009
This is a versatile recipe for stuffed sole. This recipe has a cajun feel, but once you know the method you can adjust spices and stuffing ingredients to your taste. An easy and quick week night dinner!


4 Sole fillets (8 0z. ea)
1/3 cup Green Bell Pepper or Red chopped
2 teaspoons Green Onions sliced
2 tablespoons Butter
1 tablespoon Parsley chopped
1/4 teaspoon Cayenne Pepper
1/4 teaspoon Salt
1/8 teaspoon Pepper
1 cup Mix Cornbread stuffing
2 tablespoons Chicken Broth or water
8 oz Corn can drained
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1. Fillets should be about 1/4 inch thick x 10 inches long.

2. In 1 quart casserole combine chopped pepper, onions, butter, parsley, cayenne, salt and pepper.

3. Microwave at High 2 to 3 min. Add remaining ingredients except sole.

4. Mix well. Spread 1/4 of this stuffing down center of each fillet.

5. Roll up enclosing stuffing. Secure with wooden picks.

6. Stand on end in 9 inch pie plate. Cover with plastic wrap.

7. Microwave at Medium-high for 8-10 min. Let stand, covered, for 3 minutes.

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Dietary Notes:
This recipe is a good source of Vitamin A with 13% of your daily recommended intake per serving. This recipe is high in Vitamin C with 26% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Wheat, Fish, Butter, Gluten, Bell Pepper, MSG, Poultry, Corn, Spring Onion, Iodine, Hot Pepper, Onion allergies.
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