Baked Sole with Ginger and Garlic

I like to serve fish at least once a week, and I try to ring the changes and serve different kinds so that no one gets bored.

While grocery shopping the other day, I managed to get some wild-caught sole fillets for a great price ($10 for 3lb).

So this week’s fish was sole.

I like to cook my fish fairly simply, and I just baked this fish in the oven, flavouring it with thyme, ginger and garlic.

It was a very quick dish, perfect to cook after a day at work.

This recipe is a stage 1 reintroduction recipe because it contains black pepper.  If you are still in the elimination phase of AIP or are sensitive to black pepper, this recipe can be adapted by simply omitting the pepper.

When reintroducing foods on the AIP, I recommend this guide.

Baked Sole with Lemon, Ginger and Garlic

serves 4-6


  • 1½lb wild caught sole fillets
  • 3 onions – sliced
  • 4 oz mushrooms – sliced
  • sea salt and freshly ground black pepper (omit the pepper if sensitive or strict AIP)
  • 3 cloves of garlic – crushed
  • 1″ piece root ginger – peeled and grated
  • 1 tsp dried thyme
  • 1 tbsp coconut oil
  • 1 tbsp olive oil

Preheat the oven to 190°/375°F.

Melt the coconut oil in a skillet and sautee the onions over a medium-low heat until softened – about 5 minutes.  Add the mushrooms and sautee until tender.

Transfer the contents of the skillet to an ovenproof dish.

Lay the sole fillets out over the top of the onions and mushrooms in a single layer.  Season well with sea salt and freshly ground black pepper.  Sprinkle over the crushed garlic and grated ginger.  Sprinkle on the dried thyme and drizzle with olive oil.

There is no reason to be afraid of cooking with olive oil – it doesn’t make the oil “bad” in any way, and it doesn’t turn it into a trans-fat.  The worst that can happen is that it might affect the flavour.  See this post and this post for more info.

Place the dish in the oven and bake for 10 minutes until the fish is white and opaque and flakes easily.  Do not overcook!


I served this with some beet and carrot fries and some sauteed kale.

Shared at Allergy Free Wednesday #117

Shared at Waste Not Want Not Wednesday #72

Shared at Real Food Wednesday 5/14/14

Shared at Pennywise Platter

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s