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

Added to Recipes on Tue 03/22/2011


Makes 2 servings


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 cup 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.


Nutrition Facts

Per serving with bok choy and wild rice: 615 calories

54 g carbohydrates

10 g fiber

39 g protein

54 mg cholesterol

27 g fat

240 mg sodium

340 mg calcium

Recipe courtesy of Dr. Mark Hyman.


Click here for a full gluten-free meal plan from Dr. Mark Hyman.