Ingredients:

* 1/4 cup quinoa
* 1/2 cup water
* 1 tablespoon chopped fresh parsley
* 1 tablespoon chopped fresh basil
* 1 teaspoon lemon zest
* 4 (2 ounce) sole fillets
* 2 tablespoons grated Parmesan cheese
* 4 lemon slices
* ground black pepper
* 2 tablespoons red wine vinegar
* 1/2 cup water

Methods:

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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Ingredients:

2 pounds sole fillets
1/2 cup lemon juice
3 tablespoons butter
2 tablespoons grated onions
2 tablespoons packed brown sugar
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon paprika

Methods:

1. Rinse fish and pat dry. Arrange fish in a shallow pan.
2. In a small saucepan, combine lemon juice, butter, onion, brown sugar, mustard, salt and pepper. Heat stirring until blended.
3. Pour the sauce over the fish. Broil the fish slowly, basting with the sauce until the fish browns and flakes easily with a fork. Sprinkle with paprika after the final basting.

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Ingredients:

2 tablespoons vegetable oil
1/2 medium onion, coarsely chopped
1 tablespoon fresh lemon or lime juice
1 1/2 tablespoons soy sauce
1 (6-ounce) package sliced Portabella caps
Salt
1 tablespoon chopped fresh dill, or 1/4 teaspoon dried
4 sole fillets, 4 to 6 ounces each

Methods:

1. Heat the oil in a large skillet over medium heat.Add the onion and saute for about 30 seconds. Add the lemon juice and soy sauce.Add the mushrooms and season lightly with salt.Continue to saute, stirring gently, until the mushrooms become limp. When the mushrooms are very tender, about 10 to 12 minutes, add the herbs.Continue to stir for 1 to 2 minutes more.
2. Season the sole fillets with salt and place on top of the mushroom mixture in the skillet.Cover and place cook over medium heat for 5 to 7 minutes, or until the fillets flake easily with a fork.Serve fillets covered with the Portabellas.

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Ingredients:

1 tablespoon vegetable oil
4 green onions, chopped
1/4 pound mushrooms, cleaned and chopped
2 cloves garlic, peeled and minced
1/2 cup white wine
3 tablespoons lemon juice
2 tomatoes, chopped
3 tablespoons chopped fresh flat-leaf parsley
4 pounds sole fillets

Methods:

1. Preheat oven to 400°F.
2. Heat oil in a skillet and sauté green onions and mushrooms until tender.Add garlic, white wine and lemon juice bring to a boil. Simmer until almost all liquid is evaporated.Lower heat, stir in tomatoes and parsley.Cook for a few minutes to warm.
3. Place each fillet on a separate piece of aluminum foil and cover with a portion of the tomato/mushroom mixture. Seal the foil tightly, place on a baking sheet, and bake for 15 to 20 minutes, or until fish is opaque and flakes when tested with fork.

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Ingredients:

1 3/4 cup chicken broth
6 sole or flounder fillets (about 1 1/2 pounds)
3 tablespoons fresh lemon juice
1 tablespoon cornstarch
3 tablespoons snipped fresh dill (or 1 tablespoon dried dill weed)

Methods:

1. In skillet, over medium-high heat, heat 1 1/4 cups chicken broth to a boil; reduce heat.Add fish cover and simmer 2 to 3 minutes or until fish flakes easily with a fork.Carefully remove fish with slotted spoon to heated serving platter.
2. Meanwhile, in small saucepan, blend remaining 1/2 cup broth and lemon juice into cornstarch.Cook over medium-high heat, stirring constantly until mixture thickens and boils. Boil 1 minute stir in dill.
3. To serve, spoon sauce over fish. Garnish as desired.

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