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Seared Dover Sole on Spicy Sesame Noodles

April 28, 2016

Dover sole and sesame noodles

Healthy, spicy Seared Dover sole and sesame noodles

Noodles are a surefire way to satisfy any diner, no matter their age or preferred cuisine type. It's hard not to love noodles, and even harder not to love this healthy spicy sesame noodles recipe with buttery, delicious, seared Dover sole. This is another of our simple recipes with high quality ingredients to help you and your family continue to eat healthier and include more nutritious seafood in your diet. This meal is high in protein, boasts a fast and simple preparation, and is quick to learn how to cook. A few red bell peppers, a jalapeño, fresh garlic, and a few other ingredients make this dover sole recipe one to remember.

Why Dover sole?

Dover sole has a rich, but mild flavor that isn't overly ″fishy″ nor overpowering. In fact, it's best used in spicy and flavorful dishes! It is truly fast to cook, and it is lean, nutritious, and easy to work with. Dover sole is a buttery white fish, which means it will absorb these Asian flavors easily, making sure every bite is infused with that unique sesame taste and a little bit of kick. This seared Dover sole fillet recipe has satisfied our families time and time again, and we believe yours will love it too. Give it a try!

Health benefits of this recipe include:

  • High in lean protein
  • Healthy fats
  • Omega-3
  • Fresh vegetables
  • Easy to adjust to personal taste and dietary needs

Kitchen skill: beginner

[ROCKFISH]

 

Most of the ingredients are easily found in grocery stores, and often, these are items most people have in their kitchens already. Every ingredient is either ready to use or very simple to prep for this recipe, so this is a great meal for busy work days or school nights. Since Dover sole cooks so quickly and is so easy to handle, we're calling this a beginner level recipe. But if you happen to be a more advanced chef, don't let the ease of this recipe fool you! There's still plenty of room for your own special touches, and Dover sole is a great fish to experiment with.

Ingredients


Alaska Sole:

  • 2 lbs. Alaska Sole fillets                                             
  • ½ cup soy sauce                                                          
  • Salt and pepper, as needed
  • 3 Tbsp. oil                                                                      

Spicy Noodles:

  • 2 Tbsp. oil                                                                      
  • 1 large bok choy, julienned                                              
  • 1 medium red bell pepper, julienned                                  
  • 1 medium carrot, julienned                                              
  • 1 jalapeño, finely diced                                             
  • 3 cloves garlic, minced                                                          
  • 32 snow peas, julienned                                              
  • 12 oz. Chinese chow mein noodles or linguine,
  •      cooked, drained and cooled
  • ½ cup soy sauce                                                          
  • 2 Tbsp. Asian toasted sesame oil                                 
  • 1 cup cilantro, minced                                             
  • 6 green onions, minced                                              
  • 2 Tbsp. rice vinegar                                                          
  • ¼ cup sesame seeds, toasted

Directions


  1. Alaska Sole: Brush sole fillets with soy sauce; season with salt and pepper. Heat oil and sear fillets in sauté pan, about 2 minutes per side.
     
  2. Spicy Noodles: Heat oil in sauté pan and add bok choy, bell pepper, carrot, jalapeño and garlic. Cook until just soft. Add snow peas and cook 1-2 minutes more. Toss with chow mein noodles, soy sauce, sesame oil, cilantro, onions and rice vinegar.
     
  3. Assembly: Place on dinner plate, top with sole fillet and sprinkle with sesame seeds.

Tips

We want to make sure our recipes are great for a wide variety of diners, so we've included a few tips to help adjust this recipe. For a lower carb option, you can use low or no carb noodles. These are available in Asian markets and sometimes sold online. We always think more veggies are a good thing, so you could try some chopped or sliced zucchini, cauliflower, or green beans, too. You can also skip the noodles all together and use ″zoodles″ instead—those are spiralized veggies, which look and feel like regular noodles, but without all the carbs! To save time, money, and frustration, order top quality dover sole fillets from us and have them delivered right to your door. Since it's sold in generous amounts and already frozen when it arrives, it's easy to use only as much as you need for each meal and save the rest for later.
[HALIBUT]
Have you tried this recipe? Have an idea or suggestion for a new blog or recipe? We'd love to hear from you! Please feel free to leave a comment or send an email.





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