Skillet Sole Recipe

Rating

Her fish stories have a delicious ending when Marceil Conley has these fish fillets simmering in the skillet. "The mild-tasting fish is perfectly seasoned by the tomato juice, green pepper, onion and herbs," she writes from Warsaw, Indians.

This recipe is:

Healthy

Quick

Please log in to rate this recipe

 

Rate Skillet Sole Recipe

*Click on stars to rate
 

Would you make this recipe again?
*required
 
  • 4 Servings
  • Prep/Total Time: 30 min.

Ingredients

  • 1 cup chopped onion
  • 1/3 cup chopped green pepper
  • 1 cup tomato juice
  • 1 tablespoon dried parsley flakes
  • 1 teaspoon salt
  • 1 teaspoon dried oregano
  • 1 pound sole or flounder fillets

Directions

  • In a large nonstick skillet coated with cooking spray, saute onion and green pepper until tender. Stir in the tomato juice, parsley, salt and oregano. Cook for 5 minutes or until heated through. Add fillets. Cover and cook over medium heat for 12-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Analysis: One serving equals 136 calories, 1 g fat (trace saturated fat), 54 mg cholesterol, 896 mg sodium, 7 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 very lean meat, 1 vegetable.

Skillet Sole published in Light & Tasty October/November 2002, p52

Watch 1000s of how-to cooking videos and recipe tips from Taste of Home and around the web.


Visit our Video Section »

Thanksgiving Recipes

Looking for a Thanksgiving menu? Create your own menu with these Thanksgiving recipes, plus decorating and entertaining ideas for your Thanksgiving dinner.

Get recipes »

Reviews for Skillet Sole (0)

Skillet Sole

Tell us what you think of this recipe.
Did you modify it? Would you make it again? Rate it today!

Taste of Home - Try it Risk Free
Simple & Delicious - Free Issue Offer
Free issue offer