Hello & Welcome

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas bibendum malesuada fringilla. Fusce facilisis pellentesque velit a interdum.

View Portfolio Get in touch

Buttery Stuffed Sole


  • 1/4 cup and 3 tablespoons butter

  • 1 tablespoon and 1 teaspoon minced onion

  • 2/3 cup minced crabmeat

  • 1 tablespoon and 1 teaspoon minced fresh parsley

  • 1/8 teaspoon garlic powder, or to taste

  • salt and pepper to taste

  • 1 cup coconut flour

  • 8 (6 ounce) fillets sole

  • 1 tablespoon and 1 teaspoon lemon juice

  • 2 tablespoons and 2 teaspoons grated Parmesan cheese

  • 2 tablespoons butter

Total Time: 40 min Prep: 25 min Cook: 15 min
Yield: 8 Level: easy


  1. Preheat oven to 375 degrees F (190 degrees C). Lightly coat a 9×13 inch baking pan with cooking spray.
  2. Melt butter in frying pan over medium heat. Add onion and saute for 1 minute. Stir in crabmeat, parsley, garlic powder salt and pepper and cook 1 minute more. Remove from heat and stir in coconut flour (and water as needed).
  3. Spread mixture over filets; sprinkle with lemon juice and Parmesan cheese. Roll up filets, seal with toothpicks and place in prepared baking dish. Dot each roll with butter and cover pan tightly with foil.
  4. Bake in preheated oven for 15 to 17 minutes until fish flakes.


This recipe does not contain many non-starchy vegetables. To maximize your results, it is highly recommended that you eat at least three servings of non-starchy vegetables via a SANE side dish or green smoothie along with this main dish.