• Home
  • About
    • About Me
    • Work With Me
    • Contact
    • Disclaimer
    • Privacy Policy
    • Cookie Policy
  • Recipes
  • Wellness
    • Wellness Articles
    • Why I Chose Savvy Minerals Non-Toxic Makeup!
  • Essential Oils
    • Buy Essential Oils for 24% OFF
    • Essential Oil Recipes & Articles
    • Webinars
      • Webinar: Essential Oil 101 DIY
      • Webinar: Toxin-Free Home
      • Webinar: Weight Management with Essential Oils
      • Webinar: EOs 201 Beyond the Basics
      • Essential Oils Business Webinar
  • Free Quit Sugar Guide
  • Sugar Free Paleo Desserts
  • My Books
    • Sugar Free Paleo Desserts
    • Ultimate Paleo Cookbook
    • Decadent Paleo Desserts
    • Paleo Vegan Desserts
    • Gluten Free Vegetarian

Healy Eats Real

Healthy Paleo Recipes, Nutrition, Holistic Health

Home » Dairy Free » Dill Caper Sole Recipe from Green Chef

Dill Caper Sole Recipe from Green Chef

September 20, 2017 by Hannah Healy, Updated June 28, 2018 7 Comments

This healthy baked dill caper sole recipe from Green Chef is such a creative and nutrient dense meal that only takes about 30 minutes to whip up.
Total Time: 30 minutes
Jump to RecipePrint Recipe
Pin410
Share48
Yum6
Tweet
464 Shares

Keto Baked Sole Recipe

This dill caper sole recipe post is sponsored by Green Chef, but I only recommend products and services that I have personally tried and believe are of value to my readers. All opinions in this post are my own.

This healthy baked dill caper sole recipe from Green Chef is such a creative and nutrient dense meal that only takes about 30 minutes to whip up when you use the pre-proportioned ingredients sent by Green Chef. 

My Experience Using Green Chef Organic Meal Kit Delivery

I was so excited to try Green Chef because their meals are organic. I’ve seen several other meal kit delivery services, but I haven’t seen an organic one yet…and it’s definitely needed! I myself try to buy mostly organic for my food because it’s important for our health and the environment.

I was also excited to see that they offer gluten free, paleo and keto meal kits! They even have ones for vegetarian, vegan, omnivore and more.

Easy Delivery

Green Chef sent me a kit for 3 keto meals that each serve 2 people. The kit comes in a regular box that’s super easy to pick up and isn’t too heavy. All the ingredients are packed within insulation (which is compostable by the way!) with ice packs, so everything stays cool and fresh. Once the box was delivered, I unpacked the food and put it in the refrigerator.

Quick and Delicious Healthy Organic Meals

All of the ingredients for each meal is individually packaged and contains just enough for the meal, so there’s no need to worry about a bunch of extra herbs that go unused. All the ingredients are also color coded for each meal, so there’s no confusion as to which ingredient goes with which meal. It’s really easy to gather all the items for a certain meal when you’re ready to make it.

Every meal takes about 30 minutes which I love because at the end of the day I usually want to whip up something pretty quickly. But for me, a quick meal ends up being a can of tuna or something boring like that. I love that these meals are new and creative and still don’t take much time to cook. Each meal has a recipe card with step by step directions including photos so it really is fool-proof!

New Recipe Ideas and New Cooking Techniques

One of the best things about Green Chef‘s meal kit delivery is that it really broadens your horizons when it comes to recipes and cooking techniques. Trying these new recipe and flavor combos gave me new ideas in the kitchen.

For example, when I was cooking the Mustard Roasted Pork, it had a sauce with sauerkraut and mustard. It never occurred to me to cook sauerkraut into a sauce with broth, but it turned out to be such a great sour kick to the savory pork. I can’t wait to use that idea in another recipe!

Plus, you can keep the recipe cards for these recipes and make it again if you want to.

Green Chef’s New Keto Meals

Green Chef has just released new keto meals which was so perfect for me since I’m trying to lower my carbs right now. Even if you’re not keto these meals are great for keeping carbs low.

Another great thing about Green Chef is that they provide nutrition facts for each meal, so if you’re counting calories or carbs or anything else it’s available on their website. Just remember that the nutrition facts may change slightly depending on how much oil you use.. sometimes the recipe will say to use 1-2 tbsp of oil. So more oil equals more fat and calories.

If you are on keto and maintaining ketosis, you also have the option of reducing your vegetable portion and saving it for the following day. Green Chef prides themselves on veggie abundant meals, so they wanted to continue that in their keto meals.

For this week’s keto meals I was sent the following…

  • Dill Caper Sole Recipe with Bacon, Green Beans and Tomatoes with a Spinach Salad
  • Merguez Chicken with Brussels Sprouts, Mushrooms, Tomato and Almonds
  • Mustard Roasted Pork with Cauliflower, Fennel, Cremini Mushrooms and Sauerkraut Sauce

How the Meals Tasted

All of the recipes were sooo delicious! The sides paired so perfectly with the main dishes and created a rich burst of flavor and texture.

Usually I’m not always the biggest fan of fish, so I was thinking that maybe the sole recipe wouldn’t be my favorite, but I loved it! Baking the fish with garlic and capers made it so flavorful. Plus taking a bite of fish along with bacon, green beans and succulent grape tomatoes was such an amazing flavor combo. My mouth is watering writing about it now!

Dill Caper Sole Recipe with Bacon, Green Beans, Tomatoes & Spinach Salad

Baked Sole Recipe

Sole Recipe 2

Healthy Baked Sole Recipe

Click Here to Pin It!

Dill Caper Sole Recipe from Green Chef

5 from 1 vote
Print
Dill Caper Sole Recipe with Bacon, Green beans, Tomatoes & Spinach Salad
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 
This healthy baked dill caper sole recipe from Green Chef is such a creative and nutrient dense meal that only takes about 30 minutes to whip up.
Course: Main Course
Cuisine: Mediterranean, Paleo
Keyword: baked sole, healthy fish recipe
Servings: 2 Servings
Calories: 580 kcal
Ingredients
  • 4 thin sole fillets
  • 3 sprigs dill
  • 3 cloves garlic
  • 3 tbsp capers
  • 1 cup grape tomatoes
  • 2-3 slices pastured bacon chopped
  • 1.5 cups green beans
  • 2 cups baby spinach
  • 1/2 cup carrots matchsticks
  • 1/4 cup almonds sliced
  • juice of half lemon
  • 4-6 tbsp extra virgin olive oil
  • sea salt and pepper to taste
Instructions
  1. Preheat oven to 425 degrees. Trim stem ends off green beans. Cut into about 1-inch long pieces. Halve grape tomatoes.
  2. Roughly chop bacon into bite-size pieces. Place bacon in a dry large sauté pan over medium-high heat. Cook 2-3 minutes, or until fat begins to render, stirring occasionally.
  3. Add green beans and tomatoes to pan with bacon. Stir to combine. Transfer pan to oven. Roast 10-12 minutes, or until green beans are crisp-tender.
  4. Meanwhile, finely chop dill. Place in a small bowl. Roughly chop capers and garlic. Add to bowl with dill. Drizzle with about 1 tablespoon olive oil. Lightly season with black pepper. Stir to combine. Chef’s Tip: Since capers are naturally salty, no additional salt is necessary.
  5. Pat sole fillets dry with a paper towel. Place on a lightly oiled foil-lined baking sheet. Drizzle with 1-2 tablespoons cooking oil. Lightly season with salt and pepper. Spoon dill-caper filling over fillets. Gently roll each fillet up to enclose filling. Place roulades seam-side down on baking sheet.
  6. Transfer baking sheet with roulades to oven. Roast 10-12 minutes, or until sole is fully cooked. Sole is fully cooked when internal temperature reaches 145 degrees.
  7. Meanwhile, place baby spinach in a large bowl. Add carrots and almonds. Squeeze juice from half lemon over bowl, avoiding seeds. Drizzle with 1-2 tablespoons olive oil. Salt and pepper to taste. Toss to combine.

  8. Divide spinach salad and roasted bacon and veggies between 2 plates. Divide sole roulades and serve on top. Enjoy!
Nutrition Facts
Dill Caper Sole Recipe with Bacon, Green beans, Tomatoes & Spinach Salad
Amount Per Serving (1 g)
Calories 580 Calories from Fat 405
% Daily Value*
Fat 45g69%
Carbohydrates 20g7%
Fiber 6g25%
Protein 30g60%
* Percent Daily Values are based on a 2000 calorie diet.

 

FREE "6 Easy Tips to Quit Sugar" Guide!

By submitting your name and email you will receive a free copy of the 6 Easy Tips to Quit Sugar Ebook and are consenting to receive regular newsletter emails from Healy Eats Real including information about our products and special offers. You can unsubscribe at any time.

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

Powered by ConvertKit

FREE "6 Easy Tips to Quit Sugar" Guide!

By submitting your name and email you are consenting to receive a free copy of "6 Easy Tips to Quit Sugar" as well as regular newsletter emails from Healy Eats Real including information about our products and special offers. You can unsubscribe at any time.

Success! Now check your email to confirm your subscription. If you don't see it, check your spam folder or "promotions" folder on gmail.

There was an error submitting your subscription. Please try again.

Powered by ConvertKit

Related posts:

Coconut Flour Donut Holes
Easy Baked Carrot Fries Recipe (Paleo, Vegan, AIP)
Double Chocolate Paleo Donut Holes (Nut free, Gluten free)
Savory Garlic Herb Paleo Muffins (Keto & Gluten Free)
Pin410
Share48
Yum6
Tweet
464 Shares

Filed Under: Dairy Free, Entrees, Gluten Free, Keto, Lunch, Paleo, Product Reviews Tagged With: baked, green chef, healthy, keto, meals, paleo

Some of the links in this post are affiliate links, which means that I may receive a commission if you purchase something mentioned in this post. See more details here

Healy Eats Real is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

Information and statements regarding health claims on this blog have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

« Mini Paleo Carrot Cake Recipe (Gluten Free, Dairy Free)
What is the Autoimmune Protocol Diet (AIP)? And Can It Help You? »

Comments

  1. Danielle says

    September 20, 2017 at 12:46 pm

    Dill is one of my favourite herbs, but I never use it enough. This is a great reminder, as it looks delicious.

    Reply
  2. Andrea @ Cooking with Mamma C says

    September 20, 2017 at 1:29 pm

    I’ve never tried a meal service, but this one sounds good! I love the presentation of the sole roulades.

    Reply
  3. jacquee | i sugar coat it! says

    September 20, 2017 at 2:38 pm

    What a neat service and deliciously, well-balanced meal! With a full-time career, this would come in super handy on weeknights!

    Reply
  4. Patty @ Spoonabilities says

    September 20, 2017 at 4:43 pm

    This looks like such a delicious and healthy dinner. Yum!

    Reply
  5. Sarah says

    September 20, 2017 at 5:14 pm

    I’ve never tried Green Chef but it look great! That sole looks amazing too!

    Reply
  6. Bec says

    September 20, 2017 at 9:51 pm

    These sound like amazing meals. I really struggle for ideas on a nightly basis with our family as we are all such different eaters. We live in the country so getting organic, homegrown veggies is easy for us but I have no idea how to put them into meals all of the time, so the cards would come in handy down the track to re-visit a meal that we all really liked! Thank you!

    Reply
  7. Scott says

    September 22, 2017 at 6:35 am

    We’ve been considering the meal-in-a-box services but haven’t jumped on the trend yet. Everything looks so fresh, I’m very surprised!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi, I’m Hannah Healy!

woman with black hair standing over cutting board with vegetablesI created Healy Eats Real to share healthy paleo, keto, GF and allergy-friendly recipes and tips on holistic living. Sign up for my newsletter below for recipes, natural living info and my FREE Gift!

FREE "6 Easy Tips to Quit Sugar" Guide!

By submitting your name and email you are consenting to receive a free copy of "6 Easy Tips to Quit Sugar" as well as regular newsletter emails from Healy Eats Real including information about our products and special offers. You can unsubscribe at any time.

Success! Now check your email to confirm your subscription. If you don't see it, check your spam folder or "promotions" folder on gmail.

There was an error submitting your subscription. Please try again.

Powered by ConvertKit
MY NEW EBOOK!
SUGAR FREE PALEO DESSERTS
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Popular Posts

Why I Stopped Being Vegetarian After 11 Years

Top 15 Lavender Essential Oil Uses!

Why You Should Never Use Canned Tomatoes

Recent Posts

Healthy Spiced Gluten Free Apple Muffins (Paleo & Sugar Free)

The Ultimate Keto Gift Guide for Low Carb Friends!

Herb Roasted Chicken & Veggies (Paleo, Keto & Whole30)

Featured

Paleo Baked Onion Rings

Grain-free Paleo Baked Onion Rings

Chocolate & Strawberry Layered No Bake Cake (Paleo & Vegan)

Chocolate Berry No Bake Cake (Paleo & Vegan)

Collage of sugar free desserts with popsicle, fruit tart, bar and parfait

30+ Tasty Sugar Free Desserts! (Gluten Free & Paleo)

Popular

A close up photo of apple cider vinegar

10 Ways to Use Apple Cider Vinegar

Broccoli stalks sitting on a wooden surface and 7 ways to use broccoli stalks written at the top

7 Simple Ways to Use Broccoli Stalks

Clear glass bottle of olive oil with clear small bowl of olive oil next to it

6 Healthiest Cooking Oils that May Surprise You!

Copyright © 2021 · Healy Eats Real · Privacy Policy