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, saut� 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