• 1 tsp olive oil
  • 1 tbsp sweet pepper(s)
  • 1½ tbsp chopped onion
  • ½ garlic clove, minced
  • ¼ tsp paprika
  • salt and pepper
  • 170g sole or hake
  • 5 asparagus spears
  • 30g cheese
  • 1 tsp bread crumbs
  • ¼ lemon
  • 3 tbsp raw brown rice



  1. Heat the oven to 180C. 
  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, for 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 as a side!


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* Results may vary from person to person