person eating fish meat

One Pan Sole & Asparagus with Brown Rice

Cook Time 45 mins
Calories 568 kcal


  • 2 cups Brown Rice dry, uncooked
  • 4 cups Water
  • 4 cups Asparagus woody ends sliced off
  • 3 tbsps Extra Virgin Olive Oil
  • 454 grams Sole Fillet boneless
  • Sea Salt & Black Pepper to taste
  • 1/2 Lemon juiced
  • 4 cups Green Beans


  • Preheat oven to 375ºF (191ºC).
  • In a medium saucepan, combine the brown rice with the water. Bring to a boil then reduce to a simmer. Cover and let simmer for 40 minutes.
  • Once the rice is on, lay the asparagus and green beans in a single layer on the baking sheet and drizzle with half the olive oil. Lay the sole fillets over top of the vegetables, drizzle with remaining olive oil and season to taste with salt and pepper. Squeeze the lemon juice over top and bake for about 20 minutes, or until the sole is cooked through.
  • Divide rice, asparagus, green beans and sole between plates or containers. Enjoy!


Keeps well in the fridge for 2 to 3 days.
No Asparagus
Use green beans or sliced zucchini instead.
More Flavour
Sprinkle the fish with thyme or dill.