Pan-Seared Herb-Crusted Vegan Sole with Lemon-Caper Quinoa & Air-Fried Roasted Broccoli
Enjoy a delicious, plant-based take on classic fish with vegan 'sole' fillets, herb crust, and a bright lemon-caper quinoa, all complemented by air-fried, perfectly crisp broccoli. This wholesome meal comes together in under 20 minutes for a quick, satisfying dinner.
- 4 pieces vegan fish fillets (store-bought, e.g., Gardein or Good Catch)
- 0.75 cup panko breadcrumbs
- 0.25 cup fresh parsley, finely chopped
- 2 tbsp fresh dill, finely chopped
- 1 tsp garlic powder
- 2 tbsp olive oil or neutral oil spray
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 2 tbsp capers, drained
- 1 whole lemon, zested and juiced
- 4 cups broccoli florets
- 1 tsp salt
- 0.5 tsp black pepper
Advertisement
Instructions
Preheat air fryer to 400°F. Toss broccoli florets with 1 tbsp olive oil, half the salt, and black pepper. Spread in air fryer basket and cook until crisp-tender.
⏱️ 8 minutes 🌡️ 400°FWhile broccoli cooks, bring water or vegetable broth to a boil in a small saucepan. Add quinoa, lower heat, cover, and simmer until fluffy.
⏱️ 10 minutesIn a shallow bowl, mix panko, parsley, dill, garlic powder, and remaining salt. Lightly spray vegan fish fillets with oil, then press both sides into the herb breadcrumb mixture.
⏱️ 2 minutesPlace coated vegan 'sole' fillets in air fryer basket (after removing broccoli). Air fry until golden and crisp, flipping halfway through.
⏱️ 6 minutes 🌡️ 400°FFluff cooked quinoa with a fork. Stir in lemon zest, lemon juice, and capers.
⏱️ 1 minuteServe herb-crusted vegan fillets over lemon-caper quinoa with air-fried broccoli on the side. Garnish with extra fresh herbs and lemon wedges if desired.
⏱️ 1 minuteAdvertisement
Nutrition Information
Per serving. Values are approximate and may vary.
Frequently Asked Questions
Reviews
No reviews yet. Be the first to rate this recipe!
