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Asparagus Stuffed Fish

Try this seafood with a twist! Served with brown rice, this fish is a healthy and delicious dinner option.


Servings: 1


1 tsp olive oil

1 tbsp medium bell pepper

1 1/2 tbsp medium onion

1/2 garlic clove

1/4 tsp paprika

Salt and pepper to taste

6 oz (170g) sole

5 whole asparagus spears

1/2 oz (15g) Swiss cheese

1 tsp bread crumbs

1/4 lemon

3 tbsp dry brown rice



  1. Heat the oven to 375°F (190°C).
  2. In a medium saucepan heat ½ tsp olive oil. Add chopped pepper and chopped onion and cook for 7-10 minutes. Add minced garlic, paprika and salt and sauté an additional two minutes.
  3. Lay fish on a work surface. Sprinkle asparagus with cheese. Top with vegetables. Roll fish around the filling and secure with a toothpick or two.
  4. Drizzle rolls with the remaining olive oil and sprinkle with breadcrumbs.
  5. Bake until golden brown and flaky, about 15-17 minutes. Squeeze with lemon juice before serving.
  6. Meanwhile cook brown rice according to package instructions.
  7. Enjoy stuffed fish with brown rice! Each serving calls for ½ cup cooked brown rice.