Lemon-Dill Baked Sole with Roasted Carrots and Zucchini
Delicate sole fillets baked over sweet carrots and zucchini, finished with lemon, dill and avocado.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Keto
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Plan it for your familyFree on iPhone, Android and the web.
Ingredients
- 600 g sole fillets
- 3 tbsp olive oil
- 4 carrots, cut into thin coins
- 2 zucchini, half-moon slices
- 1 lemon, zest and juice
- 2 cloves garlic, minced
- 2 tbsp fresh dill, chopped
- 1 avocado, sliced
- salt, a pinch
Method
- Heat the oven to 220°C and toss the vegetables with olive oil.
- Roast the vegetables until tender and golden at the edges.15 min timer
- Nestle the sole on top with the garlic, dill and lemon zest.
- Bake until the fish flakes and reaches 63°C inside.10 min timer
- Set aside the kids' share, then squeeze the lemon over the rest.Kids’ plate comes out here
- Slice the avocado and serve alongside.
Kids’ plate: Flaky Fish Boats
On the plate: Plain baked fish, soft carrot coins, zucchini slices and avocado slices; the lemon-dill drizzle stays off.
Make it a game: Scoop the soft carrot coins into the fish boats and sail them to your mouth.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Grain-free, dairy-free and nightshade-free; lemon, dill and garlic do all the seasoning.
- Hashimoto's thyroiditis: No gluten or soy in the pan — just fish, vegetables, olive oil, herbs and lemon.
- Pregnant: Sole is a low-mercury fish, baked with lemon and dill.
- Toddler (1–3): Soft flaked fish and tender roasted carrots, with creamy avocado on the side.
- Kid (4–12): Mild, flaky fish and sweet roasted carrots for scooping and stacking.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.