Skillet Sole
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
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.
Ingredients
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1 cup chopped onion
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1/3 cup chopped green pepper
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1 cup tomato juice
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1 tablespoon dried parsley flakes
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1 teaspoon salt
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1 teaspoon dried oregano
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1 pound sole or flounder fillets
Directions
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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.
Nutrition 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.
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