Name: Sole Casserole with Vegetables
Cook time: 55 min
Total time: 55 min
Yield: 1 dish
Ingredients: Colored cauliflower; Sole; Zucchini; Bell pepper; Carrot; Onion; Olive oil; Lemon juice; Cilantro; Celery; Black pepper; Table salt

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

769

Servings: 6 (1 serving ≈ 228 gram)

Digestion time: 3 hour

Complete protein: ✔

Break the colored cauliflower (400 g) into florets and slice zucchini (200 g), bell pepper (120 g), carrot (100 g), and onion (100 g). Drizzle the sole (350 g) with lemon juice (30 g).

Layer the vegetables and fish in a dish, then add cilantro (10 g), celery (10 g), olive oil (50 g), table salt (to taste), and black pepper (to taste).

Bake at 200 °C for 30–35 minutes and let the casserole rest briefly before serving.

Published: 01.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Colored cauliflower	Colored cauliflower	Ingredient quantity for Colored cauliflower in g
Include ingredient: Sole	Sole	Ingredient quantity for Sole in g
Include ingredient: Zucchini	Zucchini	Ingredient quantity for Zucchini in g
Include ingredient: Bell pepper	Bell pepper	Ingredient quantity for Bell pepper in g
Include ingredient: Carrot	Carrot	Ingredient quantity for Carrot in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Lemon juice	Lemon juice	Ingredient quantity for Lemon juice in g
Include ingredient: Cilantro	Cilantro	Ingredient quantity for Cilantro in g
Include ingredient: Celery	Celery	Ingredient quantity for Celery in g
Include ingredient: Black pepper	Black pepper	to taste
Include ingredient: Table salt	Table salt	to taste

	Product release:	1 370
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Proteins	5.8
Digestible proteins	4.6
Fats	4.1
Plaid	1.3
Net carbohydrates	2.6
Fructose	0.1
Calories	73 kcal
Indexes
Glycemic index	13.5
Glycemic load	0.9
Insulin index, II	26
Disease inflammatory index, DII	-0.36
Antioxidant, ORAC	860

Weight loss	Detention	Set
7%	5%	4%
972	1350	1620

Nutrient	% of RDA
U	????51
C	32393411661
B6	131392961
B12	1212111091
A	912112166
K	810101782
B9	8851683
B5	8871441
B3	8971561
E	6661311
B2	6761331
B4 (Choline)	6881442
B1	554931

Nutrient	% of RDA
Fructose	??????
Selenium	1717153192
Phosphorus	1111111684
Calcium D-Glucarate	99174394
Potassium	81091165
Sulfur	8111117?2
Prebiotics	77714?7
Iron	632531
Manganese	565752
Quercetin	5571411

55
	Fry	20
	Bake in the oven	35

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

Nutrient	% of RDA
DHA (Omega-3)	13132126?3
EPA (Omega-3)	991523?2
Oleic acid (Omega-9)	9121117?13
Cholesterol	88831?15

Nutrient	% of RDA
Tryptophan	23333382133
Serin	20201333?7
Histidine	19272755?13
Threonine	18252552??
Lysine	18252551126
Isoleucine	1419193995
Aspartic acid	14171443?14
Alanine	13262664??
Valin	12171735?5
Leucine	12171736114
Methionine	11151531117
Phenylalanine	9121226165
Tyrosine	912931155
Proline	89821?6
Glycine	77722227
Arginine	6661451

Sole Casserole with Vegetables

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