Sole Food & Soul Food

Sole Is Fishalicious!

by SaraSolomon - April 16th, 2015

My recipe makes fish less gross because it...

  • Tastes good in the mouth

  • Generates a LARGE serving but is low carb & low calorie (it applies the principle of volumetrics)

  • The Volumetrics diet is based on the principle that eating low-calorie foods (eg. vegetables) makes you feel full and thereby aids in weight loss.  Since these foods are high in fiber and water, you can eat generous portions without feeling deprived or hungry.  So go ahead and eat your vegetables!  Another great trick is to begin your meal with a salad or a low-sodium broth-based soup: this will make you feel full, causing you to consume less calories over the course of your meal.  It’s relatively easy to adhere to a volumetrics diet over the long haul because you will never feel deprived. 

  • Is high in Protein

  • Is gluten free, dairy free, soy free, insect free, etc

  • Will help you get lean/ripped/shredded.... provided you don't eat a caloric surplus of crap for your remaining meals.

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Nutritional Facts

Serving Size: Entire Salad

  • Calories: 283

  • Protein: 45.2 grams

  • Carbs: 13.9 grams

  • Fat: 5.2 grams

Cooking Instructions


  • 2 cups of spinach

  • 1 TBSP mashed avocado (I used pre-made guacamole...such as Wholly Guacamole or Garden Fresh). Mix this evenly into the spinach leaves.

  • 1 cup sliced cumcumber

  • 1/2 cup mushrooms

  • 2 sliced medium strawberries

  • 2 TBSP blueberries

  • 4 sliced cherry tomatoes

  • Sole

  • Seasonings of your choice


  1. Prepare the Salad by combining all ingredients, except the sole, in a large bowl. Be sure to mix the guacamole evenly into the spinach leaves.

  2. Cook your sole - I used a skillet on medium heat (with PAM non-stick spray). It cooks really quickly so don't walk away from your stove top! Sometimes I'll use my digital steamer instead.

  3. Add your cooked sole to your salad.

  4. Season - I seasoned my salad with dill and black pepper.

  5. Enjoy!

NOTE: I don't like salad dressing. Never did. This is why I used guacamole. You can use apple cider vinegar combined with olive oil, or use Walden Farms calorie free dressings.

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Can I use Salmon or Halibut in place of the Sole? Not very fond of Sole...