Sheet-Pan Tilapia with Pineapple Salsa and Sweet Potato Wedges
Flaky oregano-garlic fish roasts in the same pan as crisp sweet potato wedges, topped with a bright pineapple, scallion and basil salsa.
- 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
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 4 tilapia fillets, about 150 g each
- 2 large sweet potatoes, cut into wedges
- 3 tbsp olive oil
- 2 cloves garlic, grated
- 1 tsp dried oregano
- 2 cups fresh pineapple, cut small
- 3 scallions, sliced
- ¼ cup fresh basil, torn leaves
- 1 lime, juiced
- 1 tsp salt
Method
- Heat the oven to 425°F/220°C and toss the sweet potato wedges with oil and salt.
- Roast the wedges until golden and tender at the centres.25 min timer
- Stir the pineapple, scallions, basil, lime juice and a pinch of salt together.
- Top the fish with garlic, oregano and oil and roast beside the wedges until it flakes at 145°F/63°C.12 min timer
- Set the kids' share aside: flaked fish and the softest wedges, salsa on the side.Kids’ plate comes out here
- Spoon the pineapple salsa over the grown-up fillets.
Kids’ plate: Fish and Sweet Potato Boats
On the plate: Flaky white fish, sweet potato wedges and avocado slices if there are any spare, salsa on the side for dipping.
Make it a game: A wedge is a boat and the flaked fish climbs aboard — sail one boat to your mouth at a time.
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: fresh pineapple brings the sweetness and the zing.
- Hashimoto's thyroiditis: Gluten-free with no soy or seaweed — fish, sweet potato and fresh fruit only.
- Pregnant: Low-mercury tilapia cooked to temperature in the step, nothing raw or alcoholic.
- Toddler (1–3): Soft flaked fish and sweet potato sticks that dip into the fruit salsa.
- Kid (4–12): Fish to dip and wedges to pick up, salsa mild and fruity.
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, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.