Cooking with Quinoa: Baked Sole with Quinoa Recipe

This stuffed sole recipe is packed with protein and spiced with herbs, perfect for a light, aromatic dinner.

| June/July 2001

  • This stuffed sole recipe is packed with protein and spiced with herbs, perfect for a light, aromatic dinner.


• 2/3 pound Dover sole or other thin, white fish fillets
• 1 tablespoon fresh lemon juice
• 2 1/2 tablespoons olive oil, plus 1 tablespoon for coating fish
• 4 to 6 cloves garlic, minced
• 4 cups fresh spinach or blanched quinoa greens, coarsely chopped
• 1 1/2 cup cooked quinoa
• 2 tablespoons quinoa flour
• 1/3 cup basil, coarsely chopped
• 1/4 pound feta cheese, crumbled
• Whole basil leaves

1. Preheat the oven to 325°F. 2. Sprinkle the fish with the lemon juice and return it to the refrigerator. 3. Sauté the garlic in 2 1/2 tablespoons olive oil over medium heat for 1 minute. 4. Stir in the greens; cover the pan and steam for 90 seconds. 5. Stir in the quinoa and heat through.Remove the pan from the heat.

6. Pat the fish dry with paper towels and coat one side liberally with the remaining olive oil. 7. Spread the flour on a plate or cutting board. Press the oiled side of one fillet into the flour. Shake it off and place it flour-side-down in a buttered, shallow, 2-quart baking dish. 8. Stir the chopped basil and feta into the spinach mixture. 9. Place as much filling as the fish will comfortably hold in the center of the fillet. 10. Roll the fish like a tortilla around the stuffing and secure with a toothpick if necessary. Repeat with each fillet. 11. Bake for 15 to 20 minutes on the middle rack of the oven. 12. Top each fillet with a basil leaf and serve over a bed of the remaining stuffing.

Read the main article Cooking with Quinoa: 5 Easy Recipes to learn about quinoa and find more recipes.

Debbie Whittaker, also known as the Herb Gourmet, is a culinary herbalist in Denver, Colorado.  

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