Everyone has heard about the multiple benefits of eating fish:

• It's a good source of lean protein. 
• Fish is a good source of Omega-3 oils. These oils raise HDL (good cholesterol) and lower LDL (bad cholesterol).  Why are Omega-3's healthy? They are OILS which are "liquid" or flowing and not SOLID or sticky.  Note: The Omega-3 oils in fish may vary according to whether the fish is wild or farmed and also relies upon the method of cooking.
• Fish contains important minerals and vitamins that support the metabolism and the immune system. e.g. selenium, vitamin B, iron, and more.
• It is easy to digest:  Fish is softer and less dense than most meat protein sources.
• Fish can be an inexpensive meal choice:  e.g. Tilapia, Canned tuna, Salmon. NOTE: Farm raised fish tend to be less expensive than wild caught.  Wild caught may have a lower level of total fat but higher Omega-3's.  More on the pluses and minuses of farm vs. wild caught fish located at this link:  RODALE.

One fact in which there are no negatives is that the fresher the fish, the better the taste. The Utica area is fortunate to have fresh fish of multiple variety delivered right to the New Hartford Shopping Center by Owls Head Lobster Company

John Butler, the guy you will meet preparing your order in the truck, "reels" in his catch by the truck load, fresh from George's Bay in Maine.  This is why you can only get his product on Thursday when the fish comes in. 

There are many menu options to choose from

Here is a recipe using fresh sole, however it would be very good with tilapia, scrod, or other delicate white fish.

Bok Choy, Potato Stuffed Sole * To see this recipe, step by step in pictures, go to Apple Crumbles.

• 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 fillets (about 6 fillets)
• 1/2 lemon
• 6 tsp Red Pepper Hummus

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.  Add the potato and cook 3 minutes.   Rough mash the potato chunks in with the onion mixture. Scrape the bottom of the pot to get the crispy potato that has stuck to the bottom and mix in.  Add the tomatoes, cook 1 minute. Add the bok choy, pepper and salt and cook 3 minutes. 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 fillet with 1 tsp  hummus.  Add 2 TBS Bok Choy potato mix and place one of the prepared fillets on top (sandwich the fish). Sprinkle with salt and pepper. Drizzle with olive oil.

Bake at 425 F for 15 –18 minutes (10 minutes per 1” of fish – that includes filling). e.g  1 1/2 " thick about 16 minutes cooking time.  Serve sole “sandwiches” on top of remaining bok choy-potato mix.

Did you enjoy this recipe?