My mother in law, a fabulous cook, has been making this stuffed sole with broccoli for her family for years. They all love it despite disliking fish and today it is my kids who are excited when she makes this dish. It has veggies and fish all rolled into one, nutrition heaven, and it is an easy fish to find and prepare.
The recipe is adapted from a very popular cookbook from the 80s called The Food Processor Bible by Norene Gilletz, though this version relies less heavily on the appliance. Even if, like me, you do not cook with your food processor at every meal, I still highly recommend this book. It is full of classic, easy recipes you can adapt for your family.
If you have a picky eater who won’t eat fish, I think you should definitely try this at one of your next meals. You can replace the broccoli and mushrooms with other vegetables you think your kids will more likely enjoy. It just may turn the no thank you’s into yes please!
- 1 cup fresh broccoli
- 2 Tbsp butter or margarine
- ⅓ cup shallot, minced
- Salt and pepper to taste
- 6 sole fillets
- 3 Tbsp bread crumbs
- Mushroom sauce
- 2 cup mushrooms (sliced)
- 4 Tbsp butter or margarine, divided
- 2 Tbsp all purpose flour
- 1¾ cups full fat milk (or rice milk)
- ¾ tsp salt
- Pepper to taste
- Dash of grated nutmeg (optional)
- ½ tsp chicken consommé powder
- Preheat oven to 375 F.
- Cook broccoli in a medium pot of salted boiling water until tender, about 5-10 minutes. Once cool, process in a food processor until finely chopped.
- Heat 3 tablespoons olive oil in a medium pan and sauté the shallot moderate heat for 2 minutes. Add the cooked broccoli and season to taste. Off the heat and reserve mixture.
- Season sole fillets with salt and pepper and place them dark side up. Fill with about 2-3 tablespoons of the broccoli and onion mixture and roll up.
- Place in a buttered Pyrex or another oven-to-table dish with the seam-side down. Pour mushroom sauce (see directions below ) on the fish fillets and sprinkle with seasoned breadcrumbs. Bake for 30-35 minutes.
- To make the sauce, sauté mushrooms in 2 tablespoons olive oil over medium-high heat until golden. Reserve.
- Melt 1 tablespoon butter in a separate saucepan with medium heat, add the flour and cook for a minute or two, stirring with a wooden spoon all the while. Off the heat, and add the milk or rice milk and keep mixing until well incorporated. Return to the heat and cook for about 10 minutes until the sauce has thickened. Stir in the sautéed mushrooms, and add the ½ teaspoon chicken consommé powder and dash of nutmeg. Adjust seasonings to taste.