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.
- 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
- 1. 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.
4 ounce-weight: 136 calories, 1g fat (0 saturated fat), 54mg cholesterol, 896mg sodium, 7g carbohydrate (0 sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
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