Baked Almond Sole with Warm Wild Rice Salad
3/4 cup wild rice
1 1/2 cups water
1/2 cup sliced almonds
1/2 cup bran flakes
1/2 cup all-purpose flour
1/2 tsp salt, divided
1/2 tsp black pepper, divided
4 sole fillets (3 oz each)
2 egg whites, lightly beaten
1 tbsp rice vinegar
1 tbsp olive oil
4 cups lightly packed spinach leaves
2 Red Delicious apples, cored and thinly sliced
1 carrot, shredded
1. Heat oven to 350°F; coat baking sheet with cooking spray. In medium pot
over medium-high heat, bring rice and water to boil. Reduce heat to low, cover and simmer about 40 minutes, until water is absorbed.
2. Meanwhile, crush almonds and bran into coarse crumbs. In shallow bowl,
mix flour, half the salt and half the pepper; evenly coat each fillet with flour mixture.
Dip into egg, then coat with almond mixture. Lay fillets on baking sheet;
bake 10 - 12 minutes, until cooked through.
3. Whisk vinegar, oil and remaining salt and pepper in small bowl.
In nonstick skillet over medium heat, combine half the spinach, apples,
carrot and rice with 1 tbsp of dressing. Toss until spinach is slightly wilted
and salad is warm. Remove and repeat with remaining salad.
Serves 4. Analysis per serving: 428 calories, 28g protein, 12g fat (1.5g saturated),
8g fiber, 55g carbohydrates
Source: Almond Board of California (www.AlmondsAreIn.com)