Baked Sole With Warm Wild Rice Salad Recipe

Name: Baked Sole With Warm Wild Rice Salad Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3/4 c. wild rice; 1 1/2 c. water; 1/2 c. sliced almonds; 1/2 c. bran flakes; 1/2 c. all-purpose flour; 1/2 tsp salt divided; 1/2 tsp freshly-grnd black pepper divided; 4 x sole fillets - (3 to 4 ounce ea) or possibly other mild flaky white fish; 2 x egg whites beaten lightly; 1 Tbsp. rice vinegar; 1 Tbsp. extra virgin olive oil; 4 c. spinach leaves - (lightly packed); 2 x Red Delicious apples cut thin wedges; 1 x carrot shredded

Servings: persons

3/4 c. wild rice
1 1/2 c. water
1/2 c. sliced almonds
1/2 c. bran flakes
1/2 c. all-purpose flour
1/2 tsp salt divided
1/2 tsp freshly-grnd black pepper divided
4 x sole fillets - (3 to 4 ounce ea) or possibly other mild flaky white fish
2 x egg whites beaten lightly
1 Tbsp. rice vinegar
1 Tbsp. extra virgin olive oil
4 c. spinach leaves - (lightly packed)
2 x Red Delicious apples cut thin wedges
1 x carrot shredded

1
Heat oven to 350 degrees.
2
Coat baking sheet with vegetable oil cooking spray.
3
Bring rice and water to boil in medium saucepan over medium-high heat.
4
Reduce heat to low; cover and simmer about 40 min till rice is tender and water absorbed.
5
Meanwhile, in resealable plastic bag, crush almonds and bran into coarse crumbs.
6
In shallow bowl, mix flour, 1/4 tsp.
7
salt and 1/4 tsp.
8
pepper.
9
Proportionately coat each fillet with flour mix.
10
Dip into egg, then coat with almond mix.
11
Lay each fillet on baking sheet and bake 10 to 12 min till cooked through (depending on thickness of fish).
12
Meanwhile, make vinaigrette.
13
In bowl, whisk vinegar, oil and remaining salt and pepper.
14
In nonstick skillet over medium heat, combine half the spinach, apples, carrot and rice with 1 Tbsp.
15
of vinaigrette.
16
Cook and toss till spinach is wilted slightly and salad is no more than just hot.
17
Remove to bowl and repeat with remaining salad ingredients.
18
Divide salad and sole among 4 plates.
19
This recipe yields 4 servings.
20
Comments: This healthy recipe was created by one of the best chefs in the country and tastes as good as it looks.
21
High in fiber and ideal for those watching their cholesterol, it's great for lunch or possibly a light supper.

642

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Leave out the nuts to make it nut-free, or swap in seeds for a similar crunch.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 3/4 c. wild rice, 1 1/2 c. water, 1/2 c. sliced almonds, 1/2 c. bran flakes, and more.

Yes, Baked Sole With Warm Wild Rice Salad Recipe falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!