Our Nutritionist's Favorite

Sole with Cara Cara oranges, fennel, and purple sweet potatoes

Paleo, Gluten-Free, Soy-Free

2 Servings, 720 Calories/Serving

25 – 35 Minutes

Our staff nutritionist, Kaley Todd, gives a big thumbs up to this Mediterranean-inspired dinner. The bright winter citrus offers an abundance of vitamin C, while the roasted fennel and potatoes provide potassium, fiber, and strong anti-inflammatory powers. Almond meal replaces the traditional breadcrumb coating for the fish, and boosts the heart-healthy mono-unsaturated fats.


  • ¾ pound purple sweet potato
  • 1 bulb fennel
  • 2 Cara Cara oranges
  • 1 ounce oil-cured black olives
  • 1 lemon
  • Fresh flat-leaf parsley
  • Two 5-ounce sole fillets
  • 1 pasture-raised organic egg
  • ½ cup almond meal
  • 1 tablespoon capers
  • 2 tablespoons unsalted butter (optional)

Nutrition per serving



Roast the purple sweet potato and fennel

Heat the oven to 400?F.
  • Trim the ends from the sweet potato; cut the potato in half lengthwise, then crosswise into ¼-inch-thick half-moons.
  • Cut the fennel into quarters. Cut away the solid core, then cut each quarter lengthwise into ¼-inch-thick slices.
On a sheet pan, drizzle the potatoes and fennel with 1 tablespoon oil, season with salt and pepper, and toss to coat. Spread in an even layer and roast in the oven, rotating the pan once halfway through, until the potatoes are tender, 18 to 20 minutes.
While the potatoes cook, make the salad and cook the fish.


Make the salad

  • Using a sharp knife or your hands, peel the oranges. Cut the fruit crosswise into ¼-inch-thick slices. Working over a large bowl, separate the slices into large segments. Discard any seeds.
  • Coarsely chop the black olives.
To the bowl with the orange segments, add the olives and 1 to 2 teaspoons oil and toss to coat. Season to taste with salt and pepper. When the sweet potatoes and fennel have finished roasting, add them to the salad and toss well.


Prep the fish

  • Zest the lemon and cut it into wedges.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.
  • Pat the sole dry with a paper towel and season with salt and pepper.
In a shallow bowl, lightly beat the egg. On a plate, spread the almond meal in an even layer.
Dip the sole into the egg mixture, then dredge the fish in the almond meal, pressing to adhere.


Cook the fish

In a large pan over medium heat, warm 2 tablespoons oil until hot but not smoking. Add the sole and cook until the crust is golden brown and the fish is cooked through, 2 to 3 minutes per side. Transfer the sole to a plate.


Make the pan sauce

In the same pan used to cook the sole, if using the butter, pour off any excess oil (alternatively, leave the oil in the pan). Add the lemon zest, parsley, capers, and butter, if using, and cook over medium heat, stirring, just until the butter melts, about 1 minute. Remove from the heat.



Transfer the sole and lemon wedges to individual plates. Top with the pan sauce and serve with the orange-fennel salad on the side.

Calories: 720, Protein: 29 g, Fiber: 10 g, Total Fat: 42 g, Monounsaturated Fat: 22.5 g, Polyunsaturated Fat: 3.5 g, Saturated Fat: 6 g, Cholesterol: 135 mg, Sodium: 920 mg, Carbohydrates: 57 g, Added Sugar: 0 g. Contains: Milk, Eggs, Fish, Tree Nuts