Skillet Sole

SUBMITTED BY: Marceil Conley

"Her fish stories have a delicious ending when Marceil Conley has cod 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."

PREP TIME	5 Min
COOK TIME	25 Min
READY IN	30 Min

SERVINGS & SCALING

Original recipe yield: 4 servings

USMETRIC

About scaling and conversions

INGREDIENTS

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

READ REVIEWS (8)

DIRECTIONS

In a large nonstick skillet coated with nonstick 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.

Nutritional Analysis: One serving equals 136 calories, 1 g fat (trace saturated fat), 54 mg cholesterol, 896 mg sodium, 7 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 very lean meat, 1 vegetable.

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REVIEWS

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Reviewed on Apr. 23, 2008 by SUSHI2

Very tasty! I substituded watered-down pasta sauce for the tomato juice and omitted the oregano.

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Reviewed on Jan. 13, 2008 by Baerchen

Very easy and quick recipe. I did substitute the tomato juice with canned tomatoes that I simply pureed with a hand-held blender. And it tastes great! Well, at least for us grown-ups. My kids weren't excited as the only fish they eat is grilled salmon. But they did like the sauce ;-)

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Reviewed on Dec. 9, 2007 by TENFLY007

Very easy and amazing! Yum!!

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