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    Skillet Sole -- e-w


    Source of Recipe


    Adapted from Light & Tasty 2002 – M. Conley; Warsaw, IN
    Skillet Sole -- e-w
    Serves: 4

    1 c. chopped onion
    1/3 c. chopped green bell pepper

    1 c. tomato juice
    1 T. dried parsley flakes
    1/2 tsp. salt
    1 tsp. dried oregano

    1 lb. sole – or – flounder fillets

    In a large nonstick skillet coated with nonstick cooking spray, sauté onion and green pepper until tender. Stir in the next 4 ingredients. 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.

    One serving made with the sole equals: 136 calories…1 gm fat (trace saturated)…54 mg cholesterol…601 mg sodium…7 gm carbohydrate…1 gm fiber…23 gm protein +++EXC: 3 very lean meat…1 vegetable +++WWP: 3
 

 

 

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