This recipe is ideal for anyone looking for diabetic friendly meals. You can make fish tacos, salad, grilled vegetables, and more! I buy petrale sole frozen and packed in individual servings. Since I mostly cook for two, I defrosted two packs. Each pack has one large piece and two small.

If you use frozen fish, defrost in fridge. If it’s time to cook dinner and the fish is still a little frozen, put in sink and run cold water over packs of fish.

The reason I love petrale sole is because it’s light, filling, has a buttery flavor, making it delicious. It also does not take long to cook, making it ideal for weeknight meals. I tend to cook for two people, so getting 4 fillets is ideal. The other nice thing about this fish is it’s available year-round. I think if you are new to eating and cooking fish, this does not have a fishy taste or smell, and it’s like chicken where it can take on any flavors. Typically, I buy this fresh, but the pack of frozen fillets were on sale, and they were just as delicious. It’s also good to note, that the frozen fillets did not contain any bones, which was nice. I made fish tacos with this diabetic-friendly petrale sole, so I added lime. When I make it alongside salad or cauliflower rice I add lemon instead.

You can even add some Italian flavors to this by making my cottage cheese alfredo sauce. https://nourishedwithmaria.com/cottage-cheese-alfredo/. If you did, you could add some broccoli to the side to make a complete meal, and it will still be a diabetic friendly meal! Enjoy!

1 from 2 reviews

Diabetes-Friendly Petrale Sole

Yield: 2 people
Prep Time: 10 minutes
Cook Time: 10 minutes
Author: Maria Dominick, NTP
This white fish is thin and cooks fast. The addition to the spices and almond flour add a delicious texture that taste light and tasty.
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Ingredients

  • 4 pieces petrale sole
  • ¼ cup almond flour
  • ¼ cup tapioca flour
  • ½ tsp salt
  • ½ tsp garlic powder
  • 3 tbsp avocado oil

Instructions 

  • If you are using frozen fish, remove from freezer and put in refrigerator to defrost. If they are not completely defrosted when you are ready to make, put the packs of fish in the sink and run cold water over them.
  • Once the fish is defrosted, remove from packs and add fish to plate and dab to dry off fish.
  • Add avocado oil to pan and turn heat to low while prepping the fish
  • Add the flours, salt, and garlic powder to the bowl and mix to combine
  • One at a time, dredge each piece of fish.
  • sprinkle water in the pan, if the oil crackles it's time to add fish to pan. Do not add all at one time. Cook two at a time.
  • Cook based on thickness of your fish. 10 minutes per inch of thickness. My fish was very thin, so I cooked 10 minutes on each side.
Serving: 2filets, Calories: 371kcal, Carbohydrates: 17.47g, Protein: 20.43g, Fat: 24.23g, Fiber: 0.3g