Perfect for a ‘date night’ at home 🙂
Ingredients:
6-8 Sole or Tilapia filets
6 oz crab meat
1 egg, scrambled with a fork
1 Tb greek yoghurt
1 tsp Worcestershire
1 tsp mustard
1 tsp Old Bay
1 tsp dill
1 tsp cayenne powder
2 Tb Almond (or other gluten free) flour
1/2 Tb coconut or MCT oil
2 garlic cloves, minced
8 oz fish or veggie stock
Round piece of parchment paper, cut to size of pan and rubbed with 1 tsp butter.
2 tsp cornstarch
Directions:
1. Preheat oven to 325 degrees.
2. Clean crab and check for shells. Combine with egg, yoghurt, seasonings, and almond flour. Mix gently with your fingers to make a rough paste.
3. Heat oil in a pan over medium heat. Add garlic and saute for 2-3 minutes. Remove from heat.
4. Place a heaping spoon of crab-mix onto each filet, and gently roll.
5. Place rolled up filets into pan, seam-side down. Add stock and bring to a low simmer.
6. Cover with buttered parchment “lid”, folding gently around outside of fish.
7. Place in oven for approximately 10-15 minutes, until fish is fully cooked.
8. Remove fish from pan and set aside. Return pan to heat and reduce stock by 1/2.
9. Whisk in cornstach and allow to simmer 2-3 minutes until thick. Pour over fish and serve.
