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Try this beautiful gluten-free and grain free baked sole flowers. Easily adaptable for diary-free, paleo, and whole 30. Baked sole flowers on coconut pea puree is one of my favourite dishes to enjoy the green pea and spinach season. It's a perfect light meal for the warmer days and free of all allergens. This coconut pea puree and baked sole flower dish takes less than 30 mins to make, and so beautiful and elegant to serve to your guests for a special occasion!

Coconut Pea Puree + Baked Sole Flowers

Baked sole flowers on coconut pea puree is one of my favourite dishes to enjoy the green pea and spinach season. It's a perfect light meal for the warmer days and free of all major allergens. This coconut pea puree and baked sole flower dish takes less than 30 mins to make, and so beautiful and elegant to serve to your guests for a special occasion!

Course Appetizer, Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Calories 446 kcal
Author Yang

Ingredients

Sole Flower

  • 3 tbsp organic grass-fed butter (Dairy-free option: use coconut oil instead)
  • 1 tbsp minced garlic
  • 1/2 tsp salt
  • ground black pepper
  • 4 cups spinach
  • 4 fillets of sole

Coconut Pea Puree

  • 2 cups green peas
  • 1 cup full-fat coconut milk
  • 1/4 tsp salt

Garnish (Optional)

  • 1 tsp hemp hearts
  • 1 tbsp organic whole milk kefir (Dairy-free option: use coconut cream or coconut kefir instead)
  • 2 tsp extra virgin olive oil

Instructions

  1. Bring a pot of water to boil. Blanch the spinach until wilted. Spinach cook down significantly, so 4 cups of raw spinach isn't going to be too much for this dish. It should take only 30 seconds to 1 minute in boiling water to blanch the spinach. Take the spinach out and drain thoroughly. Gently squeeze the water out of the spinach.

  2. Melt the butter. Mince the garlic as fine as possible. Combine minced garlic, melted butter, 1/2 tsp of salt and a pinch of ground black pepper to taste, to make a garlic and butter sauce.  A garlic press can come in handy for making finely minced garlic, or use a small blender to blend this mixture so that the garlic is thoroughly broken down. 

  3. For a milder flavour of garlic in this dish, you can fry the garlic and butter mixture lightly in a frying pan. Cooking the garlic in butter will bring out the aroma of the garlic and tone down the pungent garlic taste. For the garlic lovers, you may choose to skip this step. The garlic and butter dressing on fish will be baked in the sole flowers in step 5. But because the fish doesn't require long cooking time, there will be a slightly stronger presence of the garlic taste, if not pre-cooked. 

  4. Brush the garlic and butter mixture over the fish fillet, wrap the fish fillet over cooked spinach. Repeat 4 times to make 4 sole flowers. 

  5. Place the sole flowers in a baking dish. Drizzle the leftover garlic and butter mixture on top of the spinach in the centre of the sole flowers. This will add some saltiness and flavour for the spinach. Bake the sole flowers in a pre-heated oven, for 10-15 minutes at 350ºF.

  6. Combine 1 cup of coconut milk and 2 cups of green peas in a pot. Add 1/4 tsp of salt. Bring the pot to a boil and simmer for 3 minutes until the peas are cooked. For best flavour, use a full-fat organic coconut milk, the kind that comes in a can. The paper cartoon coconut milk is very diluted and doesn't taste as good.

  7. Puree the cooked coconut milk and peas in a blender until smooth. Divide the coconut pea puree into 2 dinner bowls. Arrange 2 sole flowers in each bowl.

  8. (Optional) Too finish off, drizzle with some extra virgin olive oil, the leftover pan juice from the baked sole flowers, then top with a few sprinkles of hemp hearts, and a few drops of organic whole milk kefir.  

Recipe Notes

  1. For dairy-free, use coconut oil instead of butter, use coconut kefir or coconut cream instead of milk kefir.
  2. The calorie calculation is based on 1 serving.