Sesame-Crusted Sole with Baby Bok Choy and Wild Rice-Blood Sugar
- Number of Servings: 2
Ingredients
1/4 cup uncooked wild ricePinch of sea salt3/4 cups waterSole1/4 cup sesame seeds2 (4-oz) skinless sole fillets2 tbsp sesame oil2 heads baby bok choy, trimmed2 garlic cloves, minced1-inch piece fresh ginger, peeled and gratedSea salt and freshly ground black pepper
Make the wild rice: Put the wild rice, salt and water in a medium saucepan and bring to a boil. Reduce the heat, cover and simmer for 50 to 55 minutes.
Make the sole: Place the sesame seeds on a plate. Lightly rub the sole with 1 tablespoon of the sesame oil. Press the sole onto the sesame seeds to form a crust. Set aside.
Heat a large skillet over medium-high heat. Add the remaining 1 tablespoon sesame oil and swirl it around the skillet to distribute evenly. Carefully lay the sole in the skillet. Cook the fish until golden brown, approximately 2 to 3 minutes, leaving it undisturbed to ensure a crunchy crust. Using a fish spatula, turn the sole over and brown the other side for 2 to 3 minutes. The fish should flake apart with gentle pressure when done. Remove the sole from the pan and set on a plate.
Add the bok choy, garlic and ginger to the skillet. Toss well, until the bok choy begins to wilt. Season to taste with salt and black pepper.
Place the bok choy and steamed wild rice on plates and serve the fish on top. Any leftovers can be refrigerated for up to 4 days.
Serving Size: 2
Number of Servings: 2
Recipe submitted by SparkPeople user DEANNIE1966.
Make the sole: Place the sesame seeds on a plate. Lightly rub the sole with 1 tablespoon of the sesame oil. Press the sole onto the sesame seeds to form a crust. Set aside.
Heat a large skillet over medium-high heat. Add the remaining 1 tablespoon sesame oil and swirl it around the skillet to distribute evenly. Carefully lay the sole in the skillet. Cook the fish until golden brown, approximately 2 to 3 minutes, leaving it undisturbed to ensure a crunchy crust. Using a fish spatula, turn the sole over and brown the other side for 2 to 3 minutes. The fish should flake apart with gentle pressure when done. Remove the sole from the pan and set on a plate.
Add the bok choy, garlic and ginger to the skillet. Toss well, until the bok choy begins to wilt. Season to taste with salt and black pepper.
Place the bok choy and steamed wild rice on plates and serve the fish on top. Any leftovers can be refrigerated for up to 4 days.
Serving Size: 2
Number of Servings: 2
Recipe submitted by SparkPeople user DEANNIE1966.
Nutritional Info Amount Per Serving
- Calories: 389.1
- Total Fat: 23.7 g
- Cholesterol: 60.0 mg
- Sodium: 684.9 mg
- Total Carbs: 16.5 g
- Dietary Fiber: 3.3 g
- Protein: 25.5 g
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