Serves: 2
Prep time: 15 minutes
Cook time: 15 minutes
Wild or Indian rice is actually a marsh grass that has a chewy texture and is a good source of B vitamins, iron, magnesium zinc, and fiber. It is often used as a gluten-free grain option along with quinoa, brown rice, millet, amaranth, buckwheat groats (kasha), and
teff.
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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (1236g) | ||
Recipe Makes: 2 | ||
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Calories: 1348 | ||
Calories from Fat: 333 (25%) | ||
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Amt Per Serving | % DV | |
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Total Fat 37g | 49 % | |
Saturated Fat 5.3g | 27 % | |
Monounsaturated Fat 12.9g | ||
Polyunsanturated Fat 16.2g | ||
Cholesterol 54.4mg | 17 % | |
Sodium 658.8mg | 23 % | |
Potassium 3688.5mg | 97 % | |
Total Carbohydrate 196.6g | 58 % | |
Dietary Fiber 26.7g | 107 % | |
Sugars, other 169.9g | ||
Protein 73.6g | 105 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1348
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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