One-pan Mediterranean stuffed sole with olives and pine nuts
Dairy-Free, Lean & Clean, Gluten-Free, Soy-Free, Diabetes-Friendly, Mediterranean
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.
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.
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.
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.
This recipe meets the American Diabetes Association Nutrition Guidlines