Meal Plans To Reduce
Household Food Waste

40% of all food produced in the US is wasted but,
your biggest stress is deciding what to cook tonight.

Sole Meuniere, Lemon Butter Sauce, Herbed Quinoa, Carrots & Brussels Sprouts

Recipes

Recipe Quick Take


Print

Sole Meuniere, Lemon Butter Sauce, Herbed Quinoa, Carrots & Brussels Sprouts

Quick Tips

This is actually a great dinner party dish. Your guests will be impressed but it comes together very quickly. 

Course entree, Main Course
Cuisine American, French
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 People

Ingredients

INGREDIENTS

  • 1-1.25 lbs sole (petrale or dover ideally)
  • 1/4 cup flour optional for GF
  • 5 tbsp olive oil
  • 1/4 cup unsalted butter
  • 1 lemon
  • 4 Tbsp parsley, chopped
  • 1 cup quinoa (cook 1.5c if making burgers later)
  • 4 scallions, thinly sliced
  • 2 cups brussels sprouts
  • 2-3 small carrots
  • salt and pepper

Instructions

VEGGIES

  1. Heat the oven to 375. Slice brussels in half. Wash carrots and trim just a little of the ends off. Roll Cut. Toss both on a baking sheet with a tablespoon of olive oil, salt and pepper. Roast for 10 minutes or until tender and caramelized.

QUINOA

  1. (**If you’re making burgers later this week (waste not meal) cook 1.5 cups of dry quinoa tonight.)

    Bring 1 cup quinoa and 1.25 cup water with a ½ teaspoon of salt to a boil. Meanwhile, chop 4 Tablespoons parsley, and 4 scallions. Set aside.

    Turn down heat to simmer, stir a few times and cook for about 10-12 minutes with the lid on, but open the lid to stir a few times during cooking. Quinoa is done when its more translucent in color and is tender to the bite, but still has a bit of a toothsome bite to it - don’t overcook to mushy. If you’re done and there’s water left, just drain it. When its done, add 2 Tablespoons of olive oil and the chopped herbs (reserving 2 Tbsp chopped parsley for the fish). Stir and taste, add a little more salt or oil as needed.

FISH

  1. Spread out the filets and gently pat with a paper towel. Lightly season with salt and pepper - just a pinch of each and just on the top side is ok. (The top side of the fish is whiter and a little rounded, the bottom side will be flat, pinker and likely have silver streaks from where the skin ws removed). If using the flour, lightly sprinkle it over the fish and shake off excess.

    Heat 1 tablespoon oil and 1 tablespoon butter in a large nonstick pan over medium high heat, swirl a few times until any foaming subsides. Add the fish, as much as you can fit without overlapping or overcrowding, TOP side down and then don’t touch it! Let it cook for 3-4 minutes. This is especially important if you didn’t use flour - not touching the fish will let a golden crust develop.

    After a few minutes, gently flip and cook the underside for about 2 minutes. Remove to a plate and repeat with a second batch if needed. The second batch may cook more quickly because the pan is very hot now - you may need lower heat. When second batch is done, remove the pan from the heat and lightly wipe out with a paper towel - no need to wash or get everything out. Return to stove, add the remaining butter (about 6-7 Tablespoons) and set over medium heat. It will melt and sizzle, then add the juice from half a lemon. Let it bubble and swirl the pan really well - you could use a spatula to get enough movement to pull the sauce together. Add a generous pinch of salt and 2 Tablespoons chopped parsley. Remove from heat and pour sauce over the fish.

PLATING

  1. Serve a mound of quinoa, veggies on the side and top with fish. Spoon excess sauce over fish and let it drizzle into the quinoa.

Recipe Notes

HAVE LEFTOVERS
This sauce honestly doesn’t look great the next time you see it. The butter solidifies but if you put it in a pan or the microwave, it will melt down and still taste great.
The quinoa can be kept aside for quinoa burgers in the waste not meal for this week.
Roasted veggies hold up for a few days or make a great cooked veg salad.

NOTES/SUBSTITUTIONS
Sole → halibut, tilapia, swordfish
Quinoa → rice, lentils
Brussels → broccoli, green beans, peas
Carrots → squash, cauliflower
Parsley → chives, basil
Flour → omit or GF flour

Ingredients

Ingredients

1-1.25 lb sole (ideally pacific, petrale or dover)
¼ cup flour (optional)
Salt
Pepper
5 tablespoons olive oil, divided
¼ cup unsalted stick butter
1 lemon
4 tablespoons parsley, divided
1 cup quinoa**
4 scallions, thinly sliced or chopped
2 cups brussels sprouts
2 carrots

**If you’re making burgers later this week (waste not meal) cook 1.5 cups of dry quinoa tonight.

Equipment Needed

Large nonstick saute pan
Baking sheet
Lemon zester
Small pot with fitted lid

Cook

VEGGIES

Heat the oven to 375. Slice brussels in half. Wash carrots and trim just a little of the ends off. Roll Cut. Toss both on a baking sheet with a tablespoon of olive oil, salt and pepper. Roast for 10 minutes or until tender and caramelized.

QUINOA

Bring 1 cup quinoa and 1.25 cup water with a ½ teaspoon of salt to a boil. Meanwhile, chop 4 Tablespoons parsley, and 4 scallions. Set aside.
Turn down heat to simmer, stir a few times and cook for about 10-12 minutes with the lid on, but open the lid to stir a few times during cooking. Quinoa is done when its more translucent in color and is tender to the bite, but still has a bit of a toothsome bite to it – don’t overcook to mushy. If you’re done and there’s water left, just drain it. When its done, add 2 Tablespoons of olive oil and the chopped herbs (reserving 2 Tbsp chopped parsley for the fish). Stir and taste, add a little more salt or oil as needed.

FISH

Spread out the filets and gently pat with a paper towel. Lightly season with salt and pepper – just a pinch of each and just on the top side is ok. (The top side of the fish is whiter and a little rounded, the bottom side will be flat, pinker and likely have silver streaks from where the skin ws removed). If using the flour, lightly sprinkle it over the fish and shake off excess.
Heat 1 tablespoon oil and 1 tablespoon butter in a large nonstick pan over medium high heat, swirl a few times until any foaming subsides. Add the fish, as much as you can fit without overlapping or overcrowding, TOP side down and then don’t touch it! Let it cook for 3-4 minutes. This is especially important if you didn’t use flour – not touching the fish will let a golden crust develop.
After a few minutes, gently flip and cook the underside for about 2 minutes. Remove to a plate and repeat with a second batch if needed. The second batch may cook more quickly because the pan is very hot now – you may need lower heat. When second batch is done, remove the pan from the heat and lightly wipe out with a paper towel – no need to wash or get everything out. Return to stove, add the remaining butter (about 6-7 Tablespoons) and set over medium heat. It will melt and sizzle, then add the juice from half a lemon. Let it bubble and swirl the pan really well – you could use a spatula to get enough movement to pull the sauce together. Add a generous pinch of salt and 2 Tablespoons chopped parsley. Remove from heat and pour sauce over the fish.

PLATING

Serve a mound of quinoa, veggies on the side and top with fish. Spoon excess sauce over fish and let it drizzle into the quinoa.

Actions Shots

Let’s Eat

Have Leftovers?

This sauce honestly doesn’t look great the next time you see it. The butter solidifies but if you put it in a pan or the microwave, it will melt down and still taste great.
The quinoa can be kept aside for quinoa burgers in the waste not meal for this week.
Roasted veggies hold up for a few days or make a great cooked veg salad.

Notes + Substitutions

Sole → halibut, tilapia, swordfish
Quinoa → rice, lentils
Brussels → broccoli, green beans, peas
Carrots → squash, cauliflower
Parsley → chives, basil
Flour → omit or GF flour

Show us your skills!

Share your photos on Facebook + Instagram with

#endsandstems

Follow us on Instagram

We’re sharing action shots from the test kitchen, contests, and quick food waste reduction tips!

Join the Community @endsandstems

Share Your Skills!

Get your weekly meal plan deliver to your inbox

Facebook Comments

Pin It on Pinterest

Share This

Don't Miss Your Weekly Meal Plan

Our Meal Plans are FREE to subscribers, please enter your email address to be added to the list. Upon sign up, you’ll receive bonus content of 3 Emergency Pantry Dinners and a Must Have Grocery List

Need a custom
meal plan?

Get my Customized Meal Plan