Italian-Style Quinoa-Stuffed Sole

Italian-Style Quinoa-Stuffed Sole

15
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"Delicate sole is wrapped around spiced quinoa for a tender and filling dish."

Ingredients

1 h 3 m servings 215 cals
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Original recipe yields 2 servings

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Nutrition

  • Calories:
  • 215 kcal
  • 11%
  • Fat:
  • 4.2 g
  • 6%
  • Carbs:
  • 18.4g
  • 6%
  • Protein:
  • 26.8 g
  • 54%
  • Cholesterol:
  • 59 mg
  • 20%
  • Sodium:
  • 175 mg
  • 7%

Based on a 2,000 calorie diet

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Directions

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  1. Stir together the quinoa, 1/2 cup water, parsley, basil, and lemon zest in a small saucepan over high heat. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Pour into a mixing bowl, fold in the Parmesan cheese, and allow the mixture to cool.
  2. Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source. Lightly grease a small baking dish.
  3. Spoon a quarter of the quinoa mixture onto one end of each sole fillet. Fold the other side of the sole overtop, sprinkle with black pepper, and place a lemon slice on top. Place the sole into the prepared baking dish, and add the vinegar and remaining water.
  4. Broil in the preheated oven until the sole flakes easily with a fork, and the flesh is opaque, 3 to 4 minutes.
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Reviews

15
  1. 15 Ratings

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I made this with modifications (of course, I cant help myself!) I jazzed up the quinoa by cooking in vegetable broth and adding some italian seasoning, mushrooms and asparagus because I had the...

This dish was a nice combination of flavors. My husband said "wouldn't have expected quinoa in an Italian dish, but it went very well together." I did substitute Pangasius instead of Sole, whic...

This is a good basic recipe. My only difficulty was that it was a little bland. I'm on a lot of food restrictions, though, so I wanted to make this recipe work! Solution: GARLIC! I added 2 clove...

As a few others said - the underside of the fish did not cook properly. I really liked the idea of this because I love quinoa - but the final product was only OK. It just wasn't that great of a ...

Very bland. It didn't taste bad so that's the reasoning for 2 stars. The only difference we made was to substitute tilapia for the sole because the store didn't have any fresh sole that day. ...

We felt that this needed some more flavor--perhaps some onion or onion powder in the filling, and more Parmesan. Nevertheless, it was a decent fish dish, and certainly healthy. I was unable to...

Excellant - however, I combined the quinoa with the toasted almonds from the almond sole fillets. And stuffed the fillets. Worked out great! Will do it again.

This was a really fast and easy dish, I couldn't believe how quick it was! The sole we had was a little too fishy (not an issue with the recipe of course), otherwise all of the flavors were gre...

Prepared as described and had a few issues. First, had to change oven to bake to generate heat from underneath to get fish cooked thoroughly. Second, it was a bit bland. If I make this again I w...