Photo: Ella Olsson
Italian-Style Quinoa-Stuffed Sole
11 ingredients
20 min + 23 min
2 servings
openrecipes
"Delicate sole is wrapped around spiced quinoa for a tender and filling dish."
Estimated Nutrition (whole recipe, rough)
355
Calories
19g
Protein
11g
Fat
46g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/4 cup quinoa
- 1/2 cup water
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh basil
- 1 teaspoon lemon zest
- 4 (2 ounce) sole fillets
- 2 tablespoons grated Parmesan cheese
- 4 lemon slices
- ground black pepper
- 2 tablespoons red wine vinegar
- 1/2 cup water
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes