Quinoa Veggie Bowls with Sautéed Sole & Lemon Chive Vinaigrette

Swapping out refined grains for whole grains such as quinoa not only can help to prevent against weight gain, but it can also go a long way in helping to prevent cancer. Here, quinoa is topped with gorgeous arugula, carrots, green beans and wild-caught fillet of sole for a meal that’s packed with flavor and nutrients.

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Darren Kemper
Cook Time
40 min
40 min


  • :
  • 1/2 cup quinoa, rinsed
  • 8 oz green beans
  • 6 tbsp extra-virgin olive oil, divided
  • Zest of 1 lemon, plus 1/4 cup juice (from about 2 lemons)
  • 2 tsp chopped fresh chives
  • 1 tsp Dijon mustard
  • 1 tsp raw honey
  • 1/4 tsp plus 1/8 tsp sea salt, divided
  • 3 1/2 packed cups arugula
  • 11/3 cups matchstick-cut carrots
  • 1/3 cup sliced sun-dried tomatoes
  • 1/4 cup unsalted sunflower seeds
  • 4 6-oz wild-caught skinless fillets of sole
  • 1/2 tsp ground black pepper


  1. Cook quinoa according to package directions.
  2. Bring a large pot of water to a boil. Add beans and cover pot. When water returns to a boil, reduce heat to medium-high and simmer until beans are crisp-tender, 2 to 3 minutes. Drain in a colander, then immediately add beans to ice water. Let cool for 3 to 5 minutes and drain. Cut beans in half crosswise.
  3. In a medium bowl, whisk together ¼ cup oil, lemon zest and juice, chives, mustard, honey and 1/8 tsp salt. In a large bowl, combine quinoa, green beans, arugula, carrots and tomatoes. Add about three-quarters of the dressing and toss well. Divide among 4 bowls and sprinkle with sunflower seeds.
  4. Preheat oven to 200°F. In a large skillet on medium, heat 1 tbsp oil. Season sole with remaining ¼ tsp salt and pepper. Add 2 of the fillets to skillet and cook until lightly browned and opaque in thickest part, 2 to 3 minutes per side. Transfer to a large rimmed baking sheet and keep warm in oven. Repeat with remaining 1 tbsp oil and 2 fillets. Top each quinoa bowl with a fillet and drizzle with remaining vinaigrette.

Nutrition Information

  • Serving Size 1 1/2 cups vegetable-quinoa mixture and 1 fillet
  • Calories 451
  • Carbohydrate Content 30 g
  • Cholesterol Content 66 mg
  • Fat Content 27 g
  • Fiber Content 6 g
  • Protein Content 26 g
  • Saturated Fat Content 4 g
  • Sodium Content 689 mg
  • Sugar Content 8 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g

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