Back to Skillet Sole

Print Options


Card Sizes


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.
TOTAL TIME: Prep/Total Time: 30 min. YIELD:4 servings


  • 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.

Nutritional Facts

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.

Reviews for Skillet Sole

Average Rating
Loading Image