Home > Recipes > Skillet Sole

Skillet Sole Recipe

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

Diabetic Friendly

[X]

Rate Skillet Sole Recipe

Click on stars to rate

Would you make this recipe again?

Write a review

[X]

Skillet Sole Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

5 25 30

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 lean meat, 1 vegetable.

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

Chopping Onions

I’ve found that the best way to chop onions with no tears is to place the cutting board on top of the stove and turn the vent fan on high. —Gloria D., Courtenay, British Columbia