Italian-Style Quinoa-Stuffed Sole

May 08, 2023May 8, 20230 1
Italian-Style Quinoa-Stuffed Sole recipe that is healthy and flavorful
in Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup quinoa
1/2 cup water
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh basil
1 teaspoon lemon zest
4 sole fillets
2 tablespoons grated Parmesan cheese
4 lemon slices
ground black pepper
2 tablespoons red wine vinegar
1/2 cup water

Nutrision Information

Servings Per Recipe
4
Calories
200
Sugar
2g
Fat
5g
This recipe features Sole, a mild-tasting white fish that pairs well with a variety of flavors. In this dish, the sole fillets are stuffed with quinoa, a nutritious grain that provides protein, fiber, and essential minerals. The Italian-inspired filling is a blend of fresh herbs and lemon zest that adds a burst of flavor to the dish. The dish is finished with a sprinkle of Parmesan cheese and lemon slices, then baked until the fish is cooked through and the sauce has thickened. This healthy and flavorful recipe is perfect for a weeknight dinner or special occasion.

Instructions

1.Preheat oven to 375 degrees F (190 degrees C).
2.Cook quinoa in a saucepan over medium heat, stirring occasionally, until water is absorbed, about 15 minutes.
3.Stir in parsley, basil, and lemon zest.
4.Cut the fillets in half lengthwise and divide the quinoa mixture evenly among them.
5.Roll up each fillet and place seam-side down in a baking dish.
6.Sprinkle Parmesan cheese and pepper over the top of the fillets, then pour vinegar and water over them.
7.Place a lemon slice on top of each fillet.
8.Bake in the preheated oven until the fish is cooked through and the sauce thickens, about 25 minutes.

PROS

This dish is a great source of protein, fiber, and omega-3 fatty acids.

It is gluten-free, low in calories and high in nutrients.

CONS

Sole fillets may be pricey, and some people do not like the taste of fish.

It requires some time to prepare.

HEALTH & BENEFITS

This dish is a great source of lean protein, fiber, and omega-3 fatty acids.
It can help regulate blood pressure and cholesterol levels, protect against heart disease, and help with weight management.
Additionally, it is gluten-free, low in calories and high in nutrients.

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