Gluten-Free Sesame-Crusted Sole with Baby Bok Choy and Wild Rice

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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.


  • 2 heads fresh baby bok choy
  • 1/4 cup sesame seeds
  • 8 oz fresh sole, cut into 2 (4-oz) fillets
  • 2 tbsp sesame oil
  • 2 cloves garlic, pressed
  • 2 tbsp fresh ginger, grated
  • Pinch sea salt
  • Dash freshly ground black pepper
  • 2 cups steamed wild rice


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.


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