Bok Choy and Potato Stuffed Sole

by Joanne on December 11, 2009

The following was a creation made possible by using the left over potato from this post and fish picked up from our friend at Owls Head.   Not to brag or anything, but this was REALLY good. Make sure to use the freshest fish available to you.  I liked the bok choy because those white parts that you boil and include in with the filling add a little “crunch”. 

According to the January 2010 issue of “Runnersworld“, the white potato has received a bad rap.  It is actually filled with easily digestable carbohydrate fuel for our muscles.  One medium baked potato offers 4 grams of fiber and is a good source of other nutrients such as Vitamin C, and an important electrolyte, Potassium, which helps regulate blood pressure and hydration.

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  • 1 Bunch Bok Choy – Wash.  Cut off tough end tips.
  • 1 onion – chopped
  • 1 tsp minced garlic
  • 1/2 pint Cherry tomatoes – cut in half
  • 1 cup cooked potato – microwave 4 baking potatoes and scoop out the middle. See HERE to make potato skins.
  • Oil – to cover pan bottom
  • Salt and Pepper to taste
  • 1 1/4 to 1 1/2 lbs Sole filets (about 6 filets) – you could use tilapia as well.
  • 1/2 lemon
  • 6 tsp Red Pepper Hummus

 

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Put fish in a dish and squeeze lemon over the fish. Set aside.

Preheat oven to 425 F.

After washing and cutting off the thickest part of the bok choy.  Trim the rest of the white parts and chop (separate the greens from the whites).  Add just the white parts to boiling water and boil for 6-8 minutes.  Chop the green part of the bok choy and add to the boiling water. Boil for 4 minutes. Drain and remove to a dish, lined with paper towel so you can thoroughly dry the bok choy.

Dry the pot you just boiled the bok choy in and wipe clean.  Add the oil to just coat the bottom and heat on medium high.  Add the onion and garlic and cook 2 minutes.

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Add the potato and cook 3 minutes. 

DSC_2542 Rough mash the potato chunks in with the onion mixture.

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Scrape the bottom of the pot to get the crispy potato that has stuck to the bottom and mix in.

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Add the tomatoes, cook 1 minute.

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Add the bok choy, pepper and salt and cook 3 minutes.

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Turn off the heat and leave the pot on the burner.

Line a baking dish with foil.  Place lemon soaked fish on foil and spread each filet with 1 tsp  hummus. 

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Add 2 TBS Bok Choy potato mix and place one of the prepared filets on top (sandwich the fish).

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Sprinkle with salt and pepper. Drizzle with olive oil.

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Bake at 425 F for 15 –18 minutes (10 minutes per 1” of fish – that includes filling). 

DSC_2551 Ours was about 1 1/2” thick and took 16 minutes to cook.

Serve sole “sandwiches” on top of remaining bok choy-potato mix.

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By the way… I’m a WINNER!  I am looking forward to receiving some super tasty sweet and salty treats from LickMySpoon.  Thanks, Stephanie!

Another HUGE announcement, which actually deserves its own post…but….  C-Flex Bearing (my company) is looking forward to the launch of the NASA WISE mission .   Our product, the flex pivot, is used in the scanner, the only moving part on the WISE telescope and a critical part of the entire mission success.  Pat us on the back, guys!  🙂

Joanne

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7 Comments

  • At 2009.12.11 09:01, Lu said:

    I’ve never had sole. I was wondering what kind of texture it has? I love the idea of putting hummus in this dish. It looks great.

    • At 2009.12.11 09:04, Joanne said:

      Lu: Sole is a terrific mild tasting fish. It is flaky and light. Boston Scrod is similar as is Tilapia. To me, sole has more flavor than tilapia.

      • At 2009.12.11 09:06, Peggy said:

        I always end up substituting sole because my one experience with it has not been so good, but I’m thinking I may have to give it a second try and try this recipe out!

        • At 2009.12.11 10:28, Olive said:

          Hi Joanne 🙂

          thanks for this recipe, what a great idea for stuffing the fish.. We usually use milkfish for relleno, ( that’s what we call stuffed fish or meat in Filipino) with bones and skin on..I’ll try using fillet next time 🙂

          • At 2009.12.11 16:11, kilax said:

            Hee hee, I just wrote a reply to your comment on Caitlin’s blog about road safety and how it is dangerous to runners! I was recommending you read the article about it in Runner’s World but you probably already have! 🙂 I wrote about it a bit on my site becuase I wanted to hear people’s input on the issue.

            • At 2009.12.11 21:20, Joanne said:

              Kilax: Thanks for the link. I did leave a comment at your site. Great post!

              • At 2012.05.15 20:36, Whanz said:

                What a perfect dish I have found. I am looking for the great recipe for my breakfast and you haven’t failed me here in your site. I feel so hungry to your dish.

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