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(68 Recipes)

Sole Recipes

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Member Recipes for Sole


Very Good 4.7/5
(6 ratings)
Filet of sole stuffed with spinach & feta

Submitted by: CCULLIGAN

CALORIES: 315.7  |  FAT: 11.5g  |  PROTEIN: 36.5g  |  CARBS: 16.6g  |  FIBER: 2.8g
Full ingredient & nutrition information of the Filet of sole stuffed with spinach & feta Calories

Very Good 4.0/5
(38 ratings)
Spinach Stuffed Sole

A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.

CALORIES: 269.8  |  FAT: 7.7g  |  PROTEIN: 38.3g  |  CARBS: 2g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Spinach Stuffed Sole Calories

Good 3.9/5
(22 ratings)
Stuffed Dover Sole

A terrific fish dish best served over a bed of brown rice.Submitted by: TRAIMO

CALORIES: 179.4  |  FAT: 5.6g  |  PROTEIN: 26.3g  |  CARBS: 7.2g  |  FIBER: 3.1g
Full ingredient & nutrition information of the Stuffed Dover Sole Calories

Very Good 4.5/5
(13 ratings)
Broiled parmesan sole fillet
Broiled parmesan sole fillet

Kids love it because it is crunchy!Submitted by: HOMEPINK

CALORIES: 237.8  |  FAT: 3.7g  |  PROTEIN: 44.5g  |  CARBS: 3.1g  |  FIBER: 0.1g
Full ingredient & nutrition information of the Broiled parmesan sole fillet Calories

Very Good 4.8/5
(5 ratings)
Crab stuffed sole with shrimp sauce

2 weeks ago at a dinner party I made the following, compiled from about 4 or 5 different seafood recipes. Due to popular demand I’ve written down more or less what I did (I took notes for once!) and am sharing the recipe here. This is very tasty, rich feeling yet light, and actually pretty darned easy to make. The only annoying part is the white sauce, because white sauce is always annoying. It really means it when recipes say stir constantly (or rather, you darned well better be stirring in the last 30 seconds!) and it just takes forever to thicken.

Serves 8-10Submitted by: SUZISUZISUZI

CALORIES: 350.9  |  FAT: 13.9g  |  PROTEIN: 40.8g  |  CARBS: 10.4g  |  FIBER: 1g
Full ingredient & nutrition information of the Crab stuffed sole with shrimp sauce Calories

Very Good 4.2/5
(12 ratings)
Lemon Sole
Lemon Sole

Extremely flavorful, quick, and low sodium way to prepare this (or any other) light fish. Lower sat. fat, calories, and eliminate sodium by replacing butter with olive oil, but sacrifice a little taste.Submitted by: ASTOCKTO

CALORIES: 197.7  |  FAT: 7.3g  |  PROTEIN: 29.3g  |  CARBS: 2.8g  |  FIBER: 0.7g
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(no ratings)
Sole with Pinenuts

Submitted by: BORSELLI

CALORIES: 236.9  |  FAT: 8g  |  PROTEIN: 15.7g  |  CARBS: 20.2g  |  FIBER: 1.3g
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O.K. 2.0/5
(1 rating)
filet of sole, baked

Submitted by: SHEILALAND

CALORIES: 202.5  |  FAT: 2.2g  |  PROTEIN: 25.6g  |  CARBS: 17.9g  |  FIBER: 1g
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(no ratings)
Dilled Sole with Almonds

A quick easy recipeSubmitted by: JINNA86

CALORIES: 350.3  |  FAT: 14.7g  |  PROTEIN: 44.8g  |  CARBS: 7.7g  |  FIBER: 1.7g
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(no ratings)
sole fillets

A low fat food that have many different flavour that burst into your mouth a fish you love and never can get bored of. easy to prepare easy to cook Submitted by: MISSY-B

CALORIES: 247.2  |  FAT: 27g  |  PROTEIN: 1g  |  CARBS: 1.2g  |  FIBER: 0.1g
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(no ratings)
Scallop-stuffed Fillet of sole

Submitted by: DRB5788

CALORIES: 321.5  |  FAT: 9.8g  |  PROTEIN: 34.7g  |  CARBS: 21.9g  |  FIBER: 1.7g
Full ingredient & nutrition information of the Scallop-stuffed Fillet of sole Calories

Good 3.0/5
(1 rating)
Filet de Sole aux champignons

Submitted by: PRINCE0616

CALORIES: 217  |  FAT: 9.1g  |  PROTEIN: 7.6g  |  CARBS: 26.8g  |  FIBER: 0.9g
Full ingredient & nutrition information of the Filet de Sole aux champignons Calories

(no ratings)
Crab Stuffed Sole

Submitted by: TREINARD

CALORIES: 703.6  |  FAT: 11.5g  |  PROTEIN: 58g  |  CARBS: 91.8g  |  FIBER: 6.7g
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(no ratings)
Stuffed Sole

Submitted by: CRAFTYHEIDI

CALORIES: 438.5  |  FAT: 17.4g  |  PROTEIN: 52.4g  |  CARBS: 16.1g  |  FIBER: 2.4g
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(no ratings)
Corn meal breaded Sole

Submitted by: CDAWSON8150

CALORIES: 247.2  |  FAT: 2.5g  |  PROTEIN: 24.3g  |  CARBS: 31.3g  |  FIBER: 3g
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(no ratings)
Stuffed Sole

Good with any kind of white fish fillet - sole, orange roughy, perch...Submitted by: LINNEYLOU1501

CALORIES: 272.2  |  FAT: 9.4g  |  PROTEIN: 23.2g  |  CARBS: 21.2g  |  FIBER: 1.7g
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(no ratings)
asian sole

Submitted by: SMF1201

CALORIES: 230.3  |  FAT: 4.3g  |  PROTEIN: 42.3g  |  CARBS: 1g  |  FIBER: 0g
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(no ratings)
Almond Crusted Dover Sole

This is my favorite way to eat dover sole. It is very flavorful, and with wild rice and a wilted romaine salad, cannot be beat.
Serving size = 1 filetSubmitted by: LABRADOR92

CALORIES: 267.4  |  FAT: 10.3g  |  PROTEIN: 35.2g  |  CARBS: 7.1g  |  FIBER: 1.2g
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(no ratings)
Sole Fillets Florentine-Style

These are amazing, for the simple recipe. Unbelievable. changed only slightly from the original recipe on SOS Cuisine.Submitted by: SATILACIA

CALORIES: 284.7  |  FAT: 8.6g  |  PROTEIN: 42.2g  |  CARBS: 9g  |  FIBER: 3.1g
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(no ratings)
Sole Picatta with Grilled Asparagus on Rice

Submitted by: MILLIEBEAN

CALORIES: 413  |  FAT: 16.6g  |  PROTEIN: 38.6g  |  CARBS: 26.4g  |  FIBER: 2g
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(no ratings)
Sole with Couscous and Vegetables

An easy, low fat but tasty Mediterranean style fish dinner.Submitted by: KABERLE

CALORIES: 295.1  |  FAT: 20.4g  |  PROTEIN: 12.1g  |  CARBS: 19.6g  |  FIBER: 5.1g
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(no ratings)
Tomato-Topped Sole
Tomato-Topped Sole

From Allrecipes.com

Absolutely Delicious!Submitted by: JILLARGIRIS

CALORIES: 292.5  |  FAT: 18.3g  |  PROTEIN: 22.7g  |  CARBS: 10.2g  |  FIBER: 2.3g
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(no ratings)
Sole Normande

Submitted by: LEMGIRL

CALORIES: 327.5  |  FAT: 8.4g  |  PROTEIN: 42.2g  |  CARBS: 18.5g  |  FIBER: 0.1g
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(no ratings)
Sole Almondine

Submitted by: DAWNKK

CALORIES: 275.2  |  FAT: 20g  |  PROTEIN: 23.9g  |  CARBS: 4.5g  |  FIBER: 1.9g
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(no ratings)
Lemon Poached Sole

Submitted by: BATHOLMES

CALORIES: 298.3  |  FAT: 15.2g  |  PROTEIN: 32.7g  |  CARBS: 6.4g  |  FIBER: 0.2g
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Very Good 4.0/5
(1 rating)
South Beach Friendly Sole Italiano

Submitted by: GUTBOMB

CALORIES: 248.2  |  FAT: 6.4g  |  PROTEIN: 33.8g  |  CARBS: 16g  |  FIBER: 3.5g
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(no ratings)
EASY Dill Pepper Sole

This is a really easy meal that is tasty, too.Submitted by: ANKARIA

CALORIES: 331.3  |  FAT: 16g  |  PROTEIN: 25g  |  CARBS: 20.6g  |  FIBER: 1.5g
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(no ratings)
sole fillets with marinade

Parsley Sole filletsSubmitted by: COLLEEN76

CALORIES: 145.9  |  FAT: 3.5g  |  PROTEIN: 16.6g  |  CARBS: 11.2g  |  FIBER: 1.1g
Full ingredient & nutrition information of the sole fillets with marinade Calories

(no ratings)
Fillets of Sole Duglere

Submitted by: NARCISA

CALORIES: 442  |  FAT: 23.4g  |  PROTEIN: 38.5g  |  CARBS: 12.8g  |  FIBER: 1.4g
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Very Good 4.3/5
(3 ratings)
Spinach Stuffed Sole

Submitted by: OKANOG

CALORIES: 210.5  |  FAT: 7.3g  |  PROTEIN: 31.7g  |  CARBS: 4.1g  |  FIBER: 1.2g
Full ingredient & nutrition information of the Spinach Stuffed Sole Calories