Baked Sole With Warm Wild Rice Salad

Recipe Ingredients

3/4 cup	120g / 4.2oz	Wild rice
1 1/2 cups	355ml	Water
1/2 cup	46g / 1.6oz	Sliced almonds
1/2 cup	118ml	Bran flakes
1/2 cup	31g / 1.1oz	All-purpose flour
1/2 teaspoon	2.5ml	Salt - divided
1/2 teaspoon	2.5ml	Freshly-ground black pepper - divided
4		Sole fillets - (3 to 4 oz ea) or other mild flaky white fish
2		Egg whites - beaten lightly
1 tablespoon	15ml	Rice vinegar
1 tablespoon	15ml	Olive oil
4 cups	160g / 5.6oz	Spinach leaves - (lightly packed)
2		Red Delicious apples - cut thin wedges
1		Carrot - shredded

Recipe Instructions

Heat oven to 350 degrees. Coat baking sheet with vegetable oil cooking spray. Bring rice and water to boil in medium saucepan over medium-high heat. Reduce heat to low; cover and simmer about 40 minutes until rice is tender and water absorbed.

Meanwhile, in resealable plastic bag, crush almonds and bran into coarse crumbs. In shallow bowl, mix flour, 1/4 teaspoon salt and 1/4 teaspoon pepper. Evenly coat each fillet with flour mixture. Dip into egg, then coat with almond mixture.

Lay each fillet on baking sheet and bake 10 to 12 minutes until cooked through (depending on thickness of fish). Meanwhile, make vinaigrette. In bowl, whisk vinegar, oil and remaining salt and pepper.

In nonstick skillet over medium heat, combine half the spinach, apples, carrot and rice with 1 tablespoon of vinaigrette. Cook and toss until spinach is wilted slightly and salad is no more than just warm. Remove to bowl and repeat with remaining salad ingredients. Divide salad and sole among 4 plates.

Source:
"Jo Merrill/Dakotah on the http://www.eclix.net Food BB"

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