Stuffed Sole with Mussels

Good Friday (today) for us good Catholics means a day of fasting, eating only one full meatless (no animal flesh) meal on this day. Well, I might be a mediocre Catholic then, since eating is what I do best. Lucky for me fish & seafood are considered meatless, which is why growing up we only ate fish on Fridays during Lent. Did you know that’s why McDonald’s created the Filet-O-Fish? Not that I advocate eating such a thing! Instead, I push for healthy fresh fish, packed with omega-3 fatty acids. If you’ve read HealthHabits’ Omega 3s – Why you need them and How to get them, you know how important omega-3’s are for your health. Paired with fresh veg you’ve got one nutritious Good Friday.

Serves 4

4 Pacific Sole filets (rated Eco-OK so eat in moderation)

Filling recipe:
1 zucchini – diced
1 yellow squash – diced
2 cups uncooked baby spinach
1/2 lemon – zested
Begin by preheating saute pan on medium heat for 1 minute. Add 1 tbsp olive oil and saute zucchini and squash for 3 minutes approx or until soft. Once soft add spinach and saute along with veg for 1 minute or until spinach is cooked. Add lemon zest. Taste and season with S&P. Let cool.

To assemble: Lay the sole filets on a clean surface. Place a spoonful of the cooled filling in each and roll ensuring the filling stays within. Use toothpicks to keep the filets closed.

Moules Jus: (mussel juice)
1 lb mussels
1/2 cup white wine
2 roma tomatoes – diced
1/2 cup fresh fennel – diced
1 tbsp fresh thyme
Before cooking mussels ensure all the shells are closed. Throw away any opened shells. Preheat saute pan on medium-high heat for 1 minute. Add mussels and very carefully add the remaining ingredients. Cover with lid and cook mussels for 1-2 minutes until all the shells have opened. Remove pan from the heat. Remove all the mussels and discard any unopened shells. Place the stuffed sole filets in the mussel juice in the same pan and return to medium heat with lid on. Cook for 4-5 minutes.
Meanwhile as fish is cooking, remove the mussels from the shells and return to the pan along with the sole.
Once fish is cooked through, place in bowl along with some mussels and spoon tomato broth over fish.

Stuffed Sole Filets

Hope you guys enjoy this and give it a go. Don’t be afraid. If you have any requests or questions, please leave a comment! To see more of my recipes and learn about me and my healthy food philosophies head over to

.The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.


If you like what you see here, click here for updates


Related Posts