Italian-Style Quinoa-Stuffed Sole Recipe -
Italian-Style Quinoa-Stuffed Sole Recipe

Italian-Style Quinoa-Stuffed Sole

Recipe by  

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

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Ingredients Edit and Save

Original recipe makes 2 servings Change Servings
  • PREP

    20 mins
  • COOK

    23 mins

    1 hr 3 mins


  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 More Reviews

Most Helpful Positive Review
Mar 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.

Most Helpful Critical Review
Jul 02, 2010

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 taste - not bad per say, but nothing I would make again.


15 Ratings

Feb 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.

Aug 04, 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!

Jun 14, 2010

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. I can see the potential with the quinoa and fish, but I just don't know what I would add to give it flavor. I won't be trying this again.

Mar 19, 2010

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 get sole and used cod.

Mar 02, 2010

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.

Dec 28, 2009

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 great with it and helped tone down the fishy-ness. I love vinegar, so I'll add more next time.


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  • Calories
  • 215 kcal
  • 11%
  • Carbohydrates
  • 18.4 g
  • 6%
  • Cholesterol
  • 59 mg
  • 20%
  • Fat
  • 4.2 g
  • 6%
  • Fiber
  • 3.1 g
  • 12%
  • Protein
  • 26.8 g
  • 54%
  • Sodium
  • 175 mg
  • 7%

* Percent Daily Values are based on a 2,000 calorie diet.

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