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Sole with oranges, fennel, and purple sweet potato
Our Nutritionist's Favorite

Sole with oranges, fennel, and purple sweet potato

Gluten-Free, Dairy-Free, Soy-Free, Paleo, Lean & Clean

2 Servings, 600 Calories/Serving

25 – 35 Minutes

Sole (or halibut) gets a crisp paleo coating from almond meal, while fresh orange slices and roasted purple sweet potato and fennel fill your plate with color.

In your bag

  • 1 purple sweet potato
  • 1 fennel bulb
  • 2 oranges (such as Cara Cara)
  • Fish options:
  • 2 wild skinless sole fillets (about 5 ounces each)
  • 2 wild Alaskan skinless halibut fillets (about 5 ounces each)
  • 1 pasture-raised organic egg
  • ½ cup almond meal
  • 1 lemon
  • 3 or 4 sprigs fresh flat-leaf parsley
  • 1 tablespoon capers
  • 1 ounce pitted oil-cured black olives

Ingredient IQ

According to food historian David Karp, the purple sweet potato was first cultivated commercially by a North Carolina sweet potato farmer in the 2000s. Its lavender hue comes from the same compounds, called anthocyanins, that turn cherries and strawberries red.

Nutrition per serving

Instructions

1

Roast the sweet potato and fennel

Heat the oven to 400°F.
  • Scrub or peel the purple sweet potato. Trim the ends and cut the potato in half lengthwise, then crosswise into ¼-inch-thick half-moons.
  • Cut the fennel lengthwise into quarters and cut away the core; cut the quarters lengthwise into ¼-inch-thick slices.
  • Using your hands or a sharp knife, remove the peel from the oranges; cut the fruit crosswise into ¼-inch-thick slices. Working over a large bowl, separate the slices into large pieces. Discard any seeds.
On a sheet pan, drizzle the potato and fennel with 2 to 3 teaspoons oil, season with salt and pepper, and toss to coat. Spread in an even layer and roast, turning once halfway through, until the potato and fennel are tender, 20 to 25 minutes.
While the potato and fennel roast, prepare the fish and make the lemon-caper sauce.

2

Prep and cook the fish

Prep and cook instructions are almost identical for both fish options.
  • Pat the fish dry with a paper towel; season lightly with salt and pepper.
  • Crack the egg into a shallow bowl. With a whisk or fork, lightly beat until just blended.
  • On a plate, spread the almond meal in an even layer.
Dip the fish into the egg; let the excess drip off, then gently press the fish in the almond meal, coating both sides.
In a large frying pan over medium heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the fish and cook, turning once, until the crust is golden brown and the fish is cooked through, 2 to 4 minutes per side for the sole and 4 to 6 minutes per side for the halibut. Transfer the fish to a plate. Wipe out the pan.
While the fish cooks, prepare the ingredients for the lemon-caper sauce.

3

Make the lemon-caper sauce

  • Zest the lemon; cut the lemon into wedges for garnish.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.
In the same pan used for the fish, add the lemon zest, parsley, capers, and 2 tablespoons butter, ghee, or oil and cook over medium heat, stirring, just until the butter or ghee melts or the oil is heated through, about 1 minute. Remove from the heat and season to taste with salt and pepper.

4

Finish the salad

  • Coarsely chop the olives.
To the bowl with the orange pieces, add the olives and 1 to 2 teaspoons oil and toss to coat. When the sweet potato and fennel have finished roasting, add them to the bowl and toss well. Season to taste with salt and pepper.

5

Serve

Transfer the fish and orange salad to individual plates. Top the fish with the lemon-caper sauce and serve the lemon wedges on the side.

Calories: 600, Protein: 29g (58% DV), Fiber: 12g (48% DV), Total Fat: 33g (51% DV), Monounsaturated Fat: 14g, Polyunsaturated Fat: 2.5g, Saturated Fat: 4g (20% DV), Cholesterol: 140mg (47% DV), Sodium: 780mg (33% DV), Carbohydrates: 50g (17% DV), Total Sugars: 23g, Added Sugar: 0g (0% DV).
Contains: Eggs, Fish, Tree Nuts

Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.