Directions:
- 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.
- Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source. Lightly grease a small baking dish.
- 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.
- Broil in the preheated oven until the sole flakes easily with a fork, and the flesh is opaque, 3 to 4 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 176.9 Kcal (741 kJ) | ||
| Calories from fat | 35.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.89g | 6% | |
|---|---|---|---|
| Cholesterol | 29.9mg | 10% | |
| Sodium | 252.24mg | 11% | |
| Potassium | 396.88mg | 8% | |
| Total Carbs | 24.39g | 8% | |
| Sugars | 3.55g | 14% | |
| Dietary Fiber | 5.05g | 20% | |
| Protein | 12.93g | 26% | |
| Vitamin C | 64.4mg | 107% | |
| Iron | 2.4mg | 13% | |
| Calcium | 125.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 52.34 Kcal (219 kJ) | ||
| Calories from fat | 10.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.15g | 6% | |
|---|---|---|---|
| Cholesterol | 8.85mg | 10% | |
| Sodium | 74.63mg | 11% | |
| Potassium | 117.42mg | 8% | |
| Total Carbs | 7.22g | 8% | |
| Sugars | 1.05g | 14% | |
| Dietary Fiber | 1.49g | 20% | |
| Protein | 3.83g | 26% | |
| Vitamin C | 19.1mg | 107% | |
| Iron | 0.7mg | 13% | |
| Calcium | 37mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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