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Veggie-Topped Fillets Recipe

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These easy-to-prepare sole fillets are baked in a mild tomato-flavored sauce. Joan Shirley of Trego, Montana sent the recipe.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.

Ingredients

  • 4 sole or walleye fillets (6 ounces each)
  • 3/4 teaspoon salt, divided
  • 1/8 teaspoon pepper
  • 1-1/2 cups V8 juice
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 1/4 cup chopped green pepper
  • 1 tablespoon lemon juice
  • 1 teaspoon sugar
  • 1 tablespoon butter
  • Hot cooked rice, optional

Directions

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray; sprinkle with 1/2 teaspoon salt and pepper. In a saucepan, combine the V8 juice, celery, onion, green pepper, lemon juice, sugar and remaining salt; bring to a boil. Cook over medium-low heat for 5-6 minutes or until vegetables are tender. Pour over fish; dot with butter.
Bake, uncovered, at 350° for 10-15 minutes or until fish flakes easily with a fork. Serve with rice if desired. Yield: 4 servings.
Originally published as Veggie-Topped Fillets in Light & Tasty April/May 2004, p23

Nutritional Facts

1 each: 199 calories, 5g fat (2g saturated fat), 88mg cholesterol, 779mg sodium, 8g carbohydrate (0 sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 fat.

  • 4 sole or walleye fillets (6 ounces each)
  • 3/4 teaspoon salt, divided
  • 1/8 teaspoon pepper
  • 1-1/2 cups V8 juice
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 1/4 cup chopped green pepper
  • 1 tablespoon lemon juice
  • 1 teaspoon sugar
  • 1 tablespoon butter
  • Hot cooked rice, optional
  1. Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray; sprinkle with 1/2 teaspoon salt and pepper. In a saucepan, combine the V8 juice, celery, onion, green pepper, lemon juice, sugar and remaining salt; bring to a boil. Cook over medium-low heat for 5-6 minutes or until vegetables are tender. Pour over fish; dot with butter.
  2. Bake, uncovered, at 350° for 10-15 minutes or until fish flakes easily with a fork. Serve with rice if desired. Yield: 4 servings.
Originally published as Veggie-Topped Fillets in Light & Tasty April/May 2004, p23

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