Peppered Sole Recipe
Peppered Sole Recipe photo by Taste of Home

Peppered Sole Recipe

Publisher Photo
"My daughter loves this recipe- it's the only way she'll eat fish. To top it off, it's good for her!" Jeannette Baye Agassiz, British Columbia
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 4 servings

Ingredients

  • 2 tablespoons butter
  • 2 cups sliced fresh mushrooms
  • 2 garlic cloves, minced
  • 4 sole fillets (4 ounces each)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon lemon-pepper seasoning
  • 1/8 teaspoon cayenne pepper
  • 1 medium tomato, chopped
  • 2 green onions, thinly sliced

Nutritional Facts

1 serving equals 174 calories, 7 g fat (4 g saturated fat), 69 mg cholesterol, 166 mg sodium, 4 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.

Directions

  1. In a large skillet, heat butter over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Place fillets over mushrooms. Sprinkle with paprika, lemon-pepper and cayenne.
  2. Cook, covered, over medium heat 5-10 minutes or until fish just begins to flake easily with a fork. Sprinkle with tomato and green onions. Yield: 4 servings.
Originally published as Peppered Sole in Taste of Home February/March 2009, p36

Nutritional Facts

1 serving equals 174 calories, 7 g fat (4 g saturated fat), 69 mg cholesterol, 166 mg sodium, 4 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Reviews for Peppered Sole

AVERAGE RATING
   (4)
RATING DISTRIBUTION
5 Star
 (3)
4 Star
 (0)
3 Star
 (0)
2 Star
 (1)
1 Star
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MY REVIEW
Reviewed Oct. 18, 2009

"Great recipe. Made it for my brother and family visiting - thought I was becoming a chef. I made it with tilapia fish instead of sole. Very easy to make - doesn't take long. Ken G. Amarillo Texas"

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