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Italian-Style Quinoa-Stuffed Sole

Italian-Style Quinoa-Stuffed Sole

  • Prep

    20 m
  • Cook

    23 m
  • Ready In

    1 h 3 m
Marie

Marie

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

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Ingredients {{adjustedServings}} servings

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Original recipe yields 2 servings

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Nutrition

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  • 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

  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.
  5. All done! Now take a photo, rate it, and share your accomplishments!
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Reviews

GinnyLynn
12

GinnyLynn

3/12/2010

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 them and needed to use them up. Balsamic vinegar instead of red wine. Didnt have fresh lemon to put on top and think it would have made it even better. My husband (who I don't think was expecting much, by the way!) said it was really good and maybe we should add some lemon pepper to the top before baking and I will try that next time. This is probably a 3 star before modifications, and a 5 after, so am rating a 4.

Cafe au lait
10

Cafe au lait

2/18/2009

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, which is a good alternative, I read on a site. The quinoa I cooked less time than was given - medium low, otherwise it would have scorched. My herbs were dry rather than fresh, but that was not a problem. I just did the dry to fresh reduction. Also my vinegar was apple cider - didn't have red wine. Due to the thickness of the fish and quinoa I did have to take it out of the oven after the 4 minutes and carefully flip it so the other side would cook in the broiler. All in all a good healthy meal! Thank you.

Stacey G.
7

Stacey G.

8/4/2009

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 cloves of garlic to the quinoa as it cooked, and then sliced a 3rd clove and laid that over the sole before popping it in the oven. I also sprinkled a little sesame oil over all before tossing it in. I can't have spicy food right now... but should my stomach again be able to handle it, I would love to try this recipe with a little hot red pepper chopped fine and added into the mix. Someone try it and let me know how it turns out!

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