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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."

Rate/Review | Read Reviews (16)

Prep Time:
5 Min

Cook Time:
25 Min

Ready In:
30 Min

Servings (Help)

US Metric Calculate

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

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.