Healthy Recipe: Wasabi Pea Crusted Sole

A hot recipe from Dubai One's Saba Wahid
Thursday , 26 May 2011
Healthy Recipe: Wasabi Pea Crusted Sole
© Wasabi pea Crusted Sole
Wasabi pea Crusted Sole

I wanted something to add to a sauteed carrots dish that was an inspiration from a Pakistani dish that my mother taught me many years ago. I wanted to combine it with something that was equally flavourful, but not overwhelming. The wasabi peas provided that element, and they really pack a punch. The combination is full of flavour but also healthy, and that captures the essence of my cooking.


Wasabi Crusted Sole
1 Cup dry wasabi peas
½ Cup quinoa flour
1 tbsp Curry powder
Fillet of sole (cleaned and de-boned with skin removed)
1-2 tbsp olive oil
1 Egg beaten
Salt and pepper

Sauteed Carrots
1 tsp Nigella seeds
1 tsp Cumin seeds
Carrots slices thinly on a bias
1-2 tbsp Olive oil
½ tsp Crushed red chillies
1 lemon (juiced)
1 Fresh whole wed or green chillies (sliced)
2 tbsp Chopped fresh coriander
½ Cup water
Salt to taste

In a medium saucepan heat olive oil at a medium temperature. Add nigella and cumin seeds and brown slightly. Once the spices have released their delicious aromas and are at their peak of flavour, add the sliced carrots, salt, crushed chillies, toss the carrots enough to coat them with the cumin and nigella seeds and sauté for a few minutes at a medium temperature.

Next add the lemon juice, fresh whole chilli, and water (if necessary) so the carrots don’t dry out. Cover, reduce heat to low and simmer for a few minutes until cooked through. Remove from heat and add chopped fresh coriander. Set aside.

For the wasabi crusted fillet of sole, in a food processor, pulverise wasabi peas until they turn into a dust like texture. Transfer to a shallow bowl and mix with quinoa flour (you can also use regular flour if quinoa flour is unavailable) and curry powder. Set aside.

In a medium sautée pan, heat the olive oil to a medium-high temperature.

Cut the fillet of sole* into an appropriate serving portion, usually 8-10 oz is sufficient.

Next, coat the fish with salt and pepper, dip the fillet of sole into the egg,  and coat with wasabi-flour mixture.

Now, pan fry the fish in the sautée pan and cook for about 3-4 minutes on each side. Be careful  not to burn the crust, it can brown very quickly. If it starts to brown reduce the heat. Remove from pan and serve with the sauteed carrots. Enjoy!

*I used fresh UAE fillet of Sole because it’s local and sustainable. You can use any other white fish of your choice.