Sheet-Pan Sea Bass with Asparagus and Carrot Sticks
Flaky oven-roasted fish with sweet carrots and asparagus, all finished with a lemon-dill pan sauce.
- 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
Ingredients
- 4 fillets sea bass fillets, about 150 g each
- 500 g asparagus, trimmed
- 6 carrots, cut into thick sticks
- 3 tbsp olive oil
- 1 lemon, zest and juice
- 2 garlic cloves, finely chopped
- 2 tbsp fresh dill, chopped
- ½ tsp salt
Method
- Heat the oven to 425°F/220°C and line a sheet pan.
- Toss the carrot sticks with oil and half the salt on the pan.
- Roast the carrots until golden at the edges.15 min timer
- Push carrots aside, add asparagus and fish, drizzle with oil.
- Roast until the fish flakes and reaches 145°F/63°C.12 min timerKids’ plate comes out here
- Stir lemon zest, juice, garlic and dill into the pan juices.
Kids’ plate: Fish stick boats
On the plate: Plain flaked sea bass, soft carrot sticks and asparagus tips, set aside before the lemon sauce; 2 tbsp olive oil on the pan for the kids' share.
Make it a game: Sail the carrot boats across the plate and park them next to the fish flakes.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): No grains, dairy, eggs or nightshades: fish, asparagus and carrots with olive oil, lemon, garlic and dill.
- Hashimoto's thyroiditis: Naturally gluten-free fish and vegetables with olive oil and lemon, no soy or seaweed anywhere.
- Pregnant: Sea bass is a low-mercury fish, roasted with lemon and olive oil instead of wine.
- Toddler (1–3): Soft carrot sticks and flaky fish pieces to pick up by hand.
- Kid (4–12): Mild lemon-dill fish with carrot sticks made for dunking.
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.