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One-pan Mediterranean stuffed sole with olives and pine nuts

In order to bring you the best organic produce, some ingredients may differ from those depicted.

20-Minute Meal

One-pan Mediterranean stuffed sole with olives and pine nuts

Dairy-Free, Gluten-Free, Soy-Free, Diabetes-Friendly, Lean & Clean, Mediterranean

2 Servings, 370 Calories/Serving

20 Minutes

Stuffed with a lemony filling and served with superfood vegetables, including kale and white beans, this dish will transport you to the Mediterranean coast. Serve with a crisp rosé.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sun Basket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • 1 organic lemon
  • 2 tablespoons pine nuts
  • 4 or 5 sprigs organic fresh flat-leaf parsley
  • Fish options:
  • 2 wild sole fillets (about 5 ounces each)
  • 2 sustainably farmed rainbow trout fillets (about 6 ounces each)
  • 2 organic Roma or other tomatoes
  • 1 cup cooked white beans
  • 3 tablespoons pitted Kalamata olives
  • 3 ounces organic shredded kale or other leafy greens

Make It Leaner

Use only half the pine nuts in the stuffing and you’ll cut 35 calories and 3 grams of fat per serving. Sprinkle the remaining pine nuts over a salad the next day.

Ingredient IQ

Because parsley seeds can require up to six weeks to germinate, medieval superstitions held that the seeds needed enough time to travel to hell and back a few times before sprouting. Consequently, some farmers in the Middle Ages were afraid to plant them. Yet today, parsley is quite possibly the most popular herb in Western cooking.

Nutrition per serving

Calories: 370, Protein: 26g (52% DV), Fiber: 8g (32% DV), Total Fat: 19g (29% DV), Monounsaturated Fat: 24g, Polyunsaturated Fat: 4g, Saturated Fat: 2g (10% DV), Cholesterol: 65mg (22% DV), Sodium: 700mg (29% DV), Carbohydrates: 24g (8% DV), Total Sugars: 6g, Added Sugars: 0g (0% DV).
Contains: Tree Nuts (pine nut)

Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Prep the stuffing

  • Zest and juice the lemon, keeping the zest and juice separate. Set aside the juice for the vegetables.
  • Coarsely chop the pine nuts. Alternatively, using the bottom of a bowl or cup, lightly crush the pine nuts.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.
In a small bowl, stir together the lemon zest, pine nuts, and parsley. Season to taste with salt and pepper.

2

Prep and cook the fish

Prep and cook instructions are almost identical for both fish options.
  • Pat the fish dry with a paper towel; season lightly with salt and pepper.
In a large frying pan over medium heat, warm 1 to 2 teaspoons oil until hot but not smoking. Working in batches if needed, add the fish (skin side down for the trout) and cook without turning until lightly browned and almost cooked through, 3 to 4 minutes for sole, 2 to 3 minutes for trout. Transfer to a plate (discard the trout skin if desired). Add more oil between batches if needed.
Top 1 piece [2 pieces] of fish with the stuffing, spreading in an even layer; using a spatula, top the stuffing with the remaining fish, browned side up. Return the pan to medium heat and continue cooking until the fish is cooked through, 2 to 3 minutes. Transfer the fish to a cutting board and cut in half crosswise. Wipe out the pan.
While the fish cooks, prepare the vegetables.

3

Prep and cook the vegetables

  • Cut away the cores from the tomatoes; coarsely chop the tomatoes.
  • Rinse the white beans.
  • Coarsely chop the olives.
In the same pan used for the fish, warm 1 to 2 teaspoons oil over medium-high heat until hot but not smoking. Add the kale and tomatoes, season with salt and pepper, and cook, stirring occasionally, until the kale is wilted and the tomatoes start to break down, 2 to 3 minutes. Add the beans and cook, stirring occasionally, until warmed through, 2 to 3 minutes. Remove from the heat, stir in the lemon juice and olives, and season to taste with salt and pepper.

Serve

Transfer the fish and vegetables to individual plates and serve.

Kids Can!

  • Juice the lemon.
  • Crush the pine nuts.
  • Strip the parsley leaves.
  • Stir the stuffing.
  • Rinse the beans.

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This recipe meets the American Diabetes Association Nutrition Guidlines