Skillet Sole

Name: Skillet Sole
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Global
Ingredients: 1 Tbsp dried parsley flakes; 454 grams sole or flounder fillets; 79 milliliters chopped green pepper; 237 milliliters chopped onion; 1 teaspoon dried oregano; 1 teaspoon salt; 237 milliliters tomato juice

Skillet Sole might be a good recipe to expand your main course recipe box. This recipe covers 12% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 111 calories, 15g of protein, and 2g of fat each. Head to the store and pick up salt, flounder fillets, oregano, and a few other things to make it today. It is a good option if you're following a gluten free, dairy free, and primal diet. From preparation to the plate, this recipe takes roughly 30 minutes.

Instructions

In a large nonstick skillet coated with 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.

Ingredients you will need

Cooking Spray

Green Pepper

Tomato Juice

Oregano

Parsley

Onion

Salt

Equipment you will use

Frying Pan

Add fillets. Cover and cook over medium heat for 12-15 minutes or until fish flakes easily with a fork.

Ingredients you will need

Fish

Equipment

Frying Pan

Ingredients

Servings:

1Tbsp

dried parsley flakes 454grams

sole or flounder fillets 79milliliters

chopped green pepper 237milliliters

chopped onion 1teaspoon

dried oregano 1teaspoon

salt 237milliliters

tomato juice

Recommended wine: Pinot Noir, Pinot Grigio, Gruener Veltliner

Fish can be paired with Pinot Noir, Pinot Grigio, and Gruener Veltliner. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Eden Rift Valliant Vineyard Pinot Noir. It has 4.2 out of 5 stars and a bottle costs about 25 dollars.