Tahini-Crusted Yellow Sole with Mushrooms and Artichokes

7 Oct

This dish is packed full of flavor.  It’s also relatively healthy, although the Miracle Whip and tahini paste add some calories and fat.  If you aren’t an expert at cooking fish, this is a great way to almost invariably end up with a moist, flavorful fillet.  The flavors of the Miracle Whip (or mayonnaise)-breadcrumb mixture can be varied to work with almost any flavor profile (I’ve found this dish works well with Dijon mustard and parsley in place of the tahini and sesame seeds).

Tahini-Crusted Yellow Sole with Mushrooms and Artichokes

2 fillets yellow sole, defrosted if frozen

2 tsp. tahini paste

1/4 cup Miracle Whip

1/2 lemon, juiced

Freshly cracked black pepper

1/2 cup Japanese-style panko breadcrumbs

1/2 cup sliced baby bella mushrooms

1 6 oz. jar quartered and marinated artichoke hearts, drained

1 tbsp. olive oil

1 tsp. Brummel & Brown

1/4 tsp. cumin

Non-stick cooking spray

1 green onion, green ends only

1 cup jasmine rice, cooked according to package instructions

Preheat oven to 450º.

In a small bowl, combine tahini paste, Miracle Whip, lemon juice, freshly cracked black pepper, panko breadcrumbs, and sesame seeds.  Spray a tinfoil covered baking sheet with tinfoil with non-stick cooking spray and place fish fillets on the baking sheet.  With a spoon, coat evenly with the tahini-breadcrumb mixture until completely covered.  You may crust both sides of the fish fillets with the mixture (increase recipe accordingly).  However, the fish fillets that I used were very thin and I didn’t want to overwhelm the flavor of the fish.  Coating one side seals in the moisture of the fish and the flavors worked well.  Let the coated fish set 5-6 minutes.

Meanwhile, in a small saucepan heat the olive oil and Brummel & Brown over medium-high heat.  Add mushrooms, artichokes and cumin and sauté until mushrooms are tender and lightly browned, roughly 5 minutes.  Top the coated fish with the mushroom-artichoke mixture.

Place the baking dish in the preheated oven.  Bake for 10-15 minutes until fish is nearly cooked through.  Transfer to a broiler for 3-5 minutes to crisp up the coating of the fish around the edges.  Remove from oven and serve over a bed of jasmine rice.  Top with some greens from a green onion.

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