Baked Sole with Avocado-Basil Sauce and Sweet Potato Wedges
Flaky baked sole over wilted spinach, with a green avocado-basil sauce and golden wedges.
- Celiac
- AIP
- 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
- Sheet pan
- One pan
- Gluten-free dairy-free
Plan it for your familyFree on iPhone, Android and the web.
Ingredients
- 1.5 lb sole fillets
- 1.5 lb sweet potatoes, cut into wedges
- 200 g baby spinach
- 2 avocados, ripe
- ½ cup fresh basil, leaves
- 1 lemon, zest and 1 tbsp juice
- 2 tbsp olive oil
- 1 tbsp garlic-infused olive oil
- 1 tsp salt
Method
- Bake the sweet potato wedges at 425°F until golden and tender.25 min timer
- Blend the avocados, basil, lemon zest, lemon juice and garlic-infused olive oil until smooth.
- Nestle the sole into the pan beside the wedges and bake until it flakes.10 min timer
- Wilt the spinach in a skillet with olive oil.2 min timer
- Serve the sole over the spinach with sauce and wedges.
Why it works
- Type 2 diabetes: Sweet potato wedges alongside lean fish, no sugar in the sauce.
- Hashimoto's thyroiditis: No soy or seaweed; the sauce is avocado, basil and lemon.
- Autoimmune protocol (AIP): Fish, sweet potato and spinach, blended with olive oil and herbs.
- Celiac disease: The fillets bake bare, no breading or sauce jar in sight.
- Milk allergy: The creamy green sauce is avocado and basil, no dairy.
- Wheat allergy: No flour or crumb on the fish or the wedges.
- Egg allergy: The sauce binds with avocado, not egg.
- Gluten-free: Fish, sweet potato, spinach and fruit: nothing here carries gluten.
- Anti-inflammatory: Oily fish, avocado, olive oil and greens fill the plate.
- Paleo: Fish, sweet potato and avocado, cooked in olive oil.
- Egg-free: No egg in the sauce, the pan or the bake.
- Dairy-free: Avocado does the creamy work, no milk or cream.
- No spicy food: Basil and lemon season the dish, nothing hot.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. 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.
More Celiac recipes
Skillet Chicken with Blueberry-Basil Sauce, Roasted Celeriac and Wilted Kale
Golden chicken in a jammy blueberry-basil sauce, with caramelised celeriac wedges and soft kale.
Seared Turkey Cutlets with Carrot Mash and Green Beans
Golden turkey cutlets with a lemony pan sauce, silky carrot mash and bright green beans.
Turkey and Brown Rice Skillet with Zucchini and Carrot
A cozy skillet of browned turkey, tender vegetables and nutty brown rice gets a fresh lift from parsley and lemon zest.
Dill-Roasted Salmon with Sweet Potato and Broccoli
Flaky dill-brushed salmon shares a tray with sweet potato cubes and tender, browned broccoli.
Crunchy Chicken Bites with Roasted Zucchini and Carrots
Crisp cornflake-coated chicken and browned vegetables come with a cool, chive-flecked dip for dunking.
Maple-Tamari Glazed Cod with Roasted Brussels Sprouts and Mushrooms
Sweet-savory glazed cod roasted on one pan with caramelized brussels sprouts and garlicky mushrooms, over rice.
This recipe also fits: AIP 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, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.