Lemon Rice Stuffed Sole
A bright, lemony fish dish with a savory rice stuffing that delivers citrusy freshness and tender fish, perfect for a quick weeknight dinner or elegant family meal.
Ingredients
Instructions
- Cook celery and onion in 1 tablespoon butter in a medium skillet until tender.
- Stir in rice, lemon peel, salt substitute, thyme, pepper, and lemon juice.
- Place fillets in a buttered shallow baking dish.
- Spoon rice mixture onto the lower portion of each fillet.
- Fold the fillets over to enclose the rice mixture and fasten with wooden picks.
- Melt the remaining tablespoon of butter.
- Brush the fish with the melted butter and sprinkle with parsley.
- Bake uncovered at 350°F for 20 to 30 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
To enhance the flavor, consider adding fresh herbs like dill or basil to the rice mixture. If you don't have sole, any mild white fish can work as a substitute. For a lighter option, you can use quinoa instead of brown rice. Make sure to tightly fold the fillets to prevent the filling from spilling out during baking.
Serving Suggestions
Serve the stuffed sole with a light side salad or steamed vegetables for a balanced meal. It pairs beautifully with Elsa'S Spinach Rolls for added texture and flavor. A glass of white wine, like Sauvignon Blanc, complements the lemony notes of the dish perfectly.
Storage & Reheating
Store any leftover Lemon Rice Stuffed Sole in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a baking dish, cover with foil, and warm in a preheated oven at 350°F for about 10-15 minutes, or until heated through. Avoid microwaving to prevent the fish from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Lemon Rice Stuffed Sole contains roughly 1096 calories, with 2g protein, 14g carbohydrates, and 115g fat. It is a good source of vitamin C (13% of the Daily Value) and dietary fiber (10% of the Daily Value). It also contributes 3g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen sole fillets for this recipe?
Yes, frozen sole fillets can be used. Just make sure to thaw them completely before preparing the dish. This ensures even cooking and allows the flavors to meld properly. Pat the fillets dry with a paper towel to help the filling adhere better.
What can I substitute for brown rice?
If you prefer, you can substitute brown rice with white rice, quinoa, or even cauliflower rice for a low-carb option. Just adjust the cooking time as needed, especially for quicker-cooking grains like white rice or cauliflower rice.
How do I know when the fish is done baking?
The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F. Keep an eye on the cooking time, as thinner fillets may cook faster. If in doubt, check the thickest part of the fillet for doneness.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).