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Healthy Recipes


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Spinach & Artichoke Stuffed Sole with Apple and Carrot Slaw


This wonderful recipe is a new one from It features the healthy cold water fish "sole" which is high in omega 3, low in pollutants, and very high in taste. Plus artichokes and a healthy side salad of orange juice and olive oil dressed apple and carrot slaw. The fish is wrapped around a delicious nut-free pesto and then cooked with a dollop of ghee for a delicious meal that is much more simple to make than it appears.


6 sole fillets
1 cup loosely packed chopped baby spinach
4 artichoke hearts diced
6 Teaspoons Ghee, butter or other fat

For The Pesto:

½ cup hemp hearts
1 clove of garlic
½ cup of fresh dill
3-5 sprigs of Chives
The juice of half a lemon
2 tablespoons of extra virgin olive oil
Sea salt and pepper to taste

For The Slaw:

6 Carrots julienned
3 apples julienned
4-6 radish thinly sliced
2 teaspoons finely chopped chives
2-4 tablespoons fresh chopped cilantro
The juice of ½ an orange
2 tablespoons of extra virgin olive oil
sea salt and pepper to taste.

(As always, choose organic content and fresh content as much as possible for the healthiest recipe. Also, as with all fruits and vegetables, wash vegetables before cutting or adding to the recipe.)



To Make Pesto:

1. Preheat oven to 375F
2. Place the hemp hearts, garlic, chives, dill, salt, pepper, lemon juice and oil in a food processor and blend until smooth.
3. Place the spinach and artichokes in a medium bowl. Add the pesto and stir to combine.
4. Lay out the sole fillets on a cutting board. Divide the mixture among the 6 fillets. Roll from the fat end to the skinny end. Place on an oven safe baking dish with the open end down. Put a dollop of ghee on the top of each rolled fillet, and sprinkle with sea salt and pepper
5. Bake for 20 minutes.

For the slaw:

1. In a small bowl whisk together the orange juice, olive oil, sea salt and pepper. Set the dressing aside.
In a large bowl add the apple, carrot, radish, cilantro and chives. Add the orange dressing. Toss the salad so that the dressing coats everything. Cover and set in the fridge to marinade for 20 minutes or more, or less (the longer the better flavor development)

Original recipe source:

Note: Recipe creator Danielle Rouse is the creative energy behind the allergy friendly recipe blog, Fresh4Five | Real Food, Fresh Ideas.

To return to our list of Healthy Recipes, click HERE.



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