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Skillet Sole

 Skillet Sole
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.
4 ServingsPrep/Total Time: 30 min.


  • 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


  • 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 Facts: 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.