Sesame Crusted Sole With Baby Bok Choy And Wild Rice Recipe 45

SESAME-CRUSTED SOLE WITH BABY BOK CHOY AND WILD RICE RECIPE - (4/5)

Steps:

• 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.

GLUTEN-FREE SESAME-CRUSTED SOLE WITH BABY BOK CHOY AND WILD RICE

Steps:

• Cut the ends off the baby bok choy, wash well and set aside. Place sesame seeds on a plate. Lightly rub the sole with 1 tablespoon sesame oil. Press sole onto the sesame seeds to form a crust. Set aside.Heat a large skillet over medium-high heat. Add remaining 1 tablespoon of the sesame oil and swirl in skillet to distribute evenly over the bottom. Carefully place sole in the skillet. Cook fish until golden brown, approximately 2 to 3 minutes, leaving undisturbed to ensure a crunchy crust. Using a fish spatula, turn the sole over and brown on the other side for 2 to 3 minutes. Check fish for doneness. It should flake apart with gentle pressure when done. Remove the sole from the pan and set on a plate.Add the baby bok choy, garlic and ginger to the skillet. Toss well, until the baby bok choy begins to wilt. Sprinkle with salt and pepper. Place the bok choy and steamed wild rice on plates and serve the fish on top.Recipe courtesy of Dr. Mark Hyman.

SESAME-CRUSTED SOLE WITH BABY BOK CHOY AND WILD RICE

Steps:

• Cut the ends off the baby bok choy, wash well, and set aside. Place sesame seeds on a plate. Lightly rub the sole with 1 tablespoon sesame oil. Press sole onto the sesame seeds to form a crust. Set aside. Heat a large skillet over medium-high heat. Add remaining 1 tbsp. of the sesame oil and swirl in skillet to distribute evenly over the bottom. Carefully place sole in the skillet. Cook fish until golden brown, approximately 2?3 minutes, leaving undisturbed to ensure a crunchy crust. Using a fish spatula, turn the sole over and brown on the other side for 2?3 minutes. Check fish for doneness. It should flake apart with gentle pressure when done. Remove the sole from the pan and set on a plate. Add the baby bok choy, garlic, and ginger to the skillet. Toss well, until the baby bok choy begins to wilt. Sprinkle with salt and pepper. Place the bok choy and steamed wild rice on plates and serve the fish on top.

MISO MARINATED SOLE TOPPED WITH JASMINE RICE WITH FRIED GINGER AND ORANGE FENNEL SALAD AND BRAISED BOK CHOY

Steps:

• In a medium sized bowl, combine all of the ingredients and stir to combine. Marinate the sole fillets in the mixture for approximately 1/2 hour. Heat a large saute pan over medium heat. Add enough oil to lightly coat the bottom of the pan and heat. Add the sole fillets and cook the marinated sole for approximately 4 minutes per side, or until they are cooked through. A viewer, who may not be a professional cook, provided this recipe. The FN chefs have not tested this recipe and therefore, we cannot make representation as to the results.
• In a medium sized saute pan, heat oil over medium-high heat. Add the sliced ginger and fry the pieces until they are browned and crispy. In a small saucepan, bring 2 cups of water to a rolling boil. Add the rice to the pot and turn down the heat to low. Cover the pot and allow the rice to simmer until all of the water is absorbed. Before serving, stir the fried ginger and black sesame seeds into the pot.
• Clean and slice the fennel bulb into thin strips. In a medium sized bowl, combine all of the remaining ingredients. Mix the fennel strips into the bowl with the vinaigrette and toss everything together. Set aside.
• In a large saute pan, heat ginger oil over medium-high heat. Add the cleaned stalks of bok choy into the pan and allow the stalks to simmer in the oil. Add chicken stock and soy sauce to the pan and cover the pan until the bok choy becomes tender.