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Skillet Sole

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."

Rating: This weblink has been rated 10 times with an average star rating of 4.1 Read Reviews (10)

Rate/Review | 197 people have saved this

Prep Time:
5 Min
Cook Time:
25 Min
Ready In:
30 Min

Servings  (Help)

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Original Recipe Yield 4 servings
 

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

Directions

  1. 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.

Footnotes

  • 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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The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Apr. 23, 2008 by SUSHI2 
Very tasty! I substituded watered-down pasta sauce for the tomato juice and omitted the oregano. MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 29, 2009 by jsonderman 
Not so impressed, but it was simple. MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 8, 2009 by Mallinda 
Although it was something different to do with fish, overall I thought it was just okay. I... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 13, 2008 by Baerchen 
Very easy and quick recipe. I did substitute the tomato juice with canned tomatoes that I... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Dec. 9, 2007 by TENFLY007 
Very easy and amazing! Yum!! MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Sep. 5, 2007 by Julia 
So easy and family loved it! MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Jun. 21, 2007 by Oddball8945 
This was actully very good, i like how the extra tomato juice acts as a sauce. i added italian... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Mar. 20, 2007 by Patti 
I used a can of tomato soup instead of tomato juice and it turned out quite nice. Very easy,... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Feb. 25, 2007 by coL 
Awesome! Even my way too picky kids liked it. Great way to get more fish in the diet. ... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Feb. 11, 2007 by Natasha 
I made this for my boyfriend, and now he wont let me cook flounder any other way, great recipe! MORE

 
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