(92 Recipes)

Sole Recipes

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Member Recipes for Sole

Broiled parmesan sole fillet

Very Good 4.5/5
(13 ratings)
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
Lemon Sole

Very Good 4.2/5
(12 ratings)
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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Breaded Sole Fillets

Very Good 4.0/5
(1 rating)
Breaded Sole Fillets

Submitted by: FIT_ARTIST

CALORIES: 152.3  |  FAT: 1.9g  |  PROTEIN: 25.7g  |  CARBS: 7.1g  |  FIBER: 0.5g
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Lemon Caper Sole

(no ratings)
Lemon Caper Sole

Submitted by: MLAUGHLIN-SD

CALORIES: 269.7  |  FAT: 10.9g  |  PROTEIN: 23.5g  |  CARBS: 14.8g  |  FIBER: 2.5g
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Dover Sole in Lemon Herbal Butter Sauce

(no ratings)
Dover Sole in Lemon Herbal Butter Sauce

Submitted by: IRONORCHID

CALORIES: 414.5  |  FAT: 24.7g  |  PROTEIN: 29.8g  |  CARBS: 9.4g  |  FIBER: 4.3g
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Tomato-Topped Sole

(no ratings)
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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Lemon-Chive Sole with Baked Squash

(no ratings)
Lemon-Chive Sole with Baked Squash

PointsPlus™ Value: 5
Servings: 4
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: Moderate


Delicately flavored sole pairs exceptionally well with tart lemons and the mild oniony flavour of chives.
Submitted by: LIFEFIRST

CALORIES: 220.4  |  FAT: 2.6g  |  PROTEIN: 34.4g  |  CARBS: 11.8g  |  FIBER: 2.8g
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Dover Sole Roulade Stuffed with Shrimp (ACF Test Chef de Crusine)

(no ratings)
Dover Sole Roulade Stuffed with Shrimp (ACF Test Chef de Crusine)

Standing Fresh Dover Sole Roulade stuffed with Tiger Shrimp served atop a bed of Roasted Shrimp and Tarragon cream sauce (Sauce recipe listed separately)Submitted by: CHEFRUSTY777

CALORIES: 122.2  |  FAT: 3.6g  |  PROTEIN: 14.6g  |  CARBS: 5.8g  |  FIBER: 0.5g
Filet of sole stuffed with spinach & feta

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
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Crab stuffed sole with shrimp sauce

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
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Spinach Stuffed Sole

Very Good 4.0/5
(39 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
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Stuffed Dover Sole

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
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Sole (Lemon Sole), Cauliflower Puree* and Spinach Saute*/Dinner Low Carb

(no ratings)
Sole (Lemon Sole), Cauliflower Puree* and Spinach Saute*/Dinner Low Carb

Dinner, Low CarbSubmitted by: PAULEY10

CALORIES: 326.7  |  FAT: 4.4g  |  PROTEIN: 101.2g  |  CARBS: 27.6g  |  FIBER: 0g
Easy Baked Dover Sole

(no ratings)
Easy Baked Dover Sole

4oz. Fish per personSubmitted by: FLYGIRL4

CALORIES: 103.8  |  FAT: 1.5g  |  PROTEIN: 21.1g  |  CARBS: 1.3g  |  FIBER: 0.1g
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Dover sole frittata 11-11-2012

(no ratings)
Dover sole frittata 11-11-2012

Submitted by: CSMNETC

CALORIES: 206.1  |  FAT: 12g  |  PROTEIN: 18.9g  |  CARBS: 5.8g  |  FIBER: 1.7g
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Sole Bonne Femme

(no ratings)
Sole Bonne Femme

This is my mom's version of Julia Child's Fillet Of Sole Bonne Femme, courtesy of Julia Child! Sole poached in wine with Swiss cheese, heavy cream, mushrooms and not much else! I definitely suggest an enameled cast iron Dutch oven for this, as it evenly distributes the heat.Submitted by: JO_JO_BA

CALORIES: 282.6  |  FAT: 16.9g  |  PROTEIN: 24.2g  |  CARBS: 5g  |  FIBER: 0.7g
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dover sole with lemon-dill sauce

(no ratings)
dover sole with lemon-dill sauce

Submitted by: CHERINOELLE

CALORIES: 155.4  |  FAT: 7.4g  |  PROTEIN: 15.2g  |  CARBS: 6.3g  |  FIBER: 0.4g
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Sole en Papillote with Tomatoes and Olives

(no ratings)
Sole en Papillote with Tomatoes and Olives

Adapted from Self, June 2012Submitted by: KLWOZNIAK

CALORIES: 165.6  |  FAT: 6.1g  |  PROTEIN: 22.1g  |  CARBS: 3.8g  |  FIBER: 1.2g
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Sesame-Crusted Sole with Baby Bok Choy and Wild Rice-Blood Sugar

(no ratings)
Sesame-Crusted Sole with Baby Bok Choy and Wild Rice-Blood Sugar

Submitted by: DEANNIE1966

CALORIES: 389.1  |  FAT: 23.7g  |  PROTEIN: 25.5g  |  CARBS: 16.5g  |  FIBER: 3.3g
Chicken Po sole'

(no ratings)
Chicken Po sole'

Submitted by: JEMVEE

CALORIES: 128.2  |  FAT: 2.5g  |  PROTEIN: 14.4g  |  CARBS: 11.7g  |  FIBER: 2.8g
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Filet de sole fourrés aux épinards

(no ratings)
Filet de sole fourrés aux épinards

Recette adaptée de "Spinach stuffed sole"Submitted by: CAROLETOU

CALORIES: 258.9  |  FAT: 11.5g  |  PROTEIN: 30.6g  |  CARBS: 7.1g  |  FIBER: 1.5g
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Sole Meuniere

(no ratings)
Sole Meuniere

Submitted by: MFLEVEL

CALORIES: 642.8  |  FAT: 36.9g  |  PROTEIN: 46g  |  CARBS: 31.9g  |  FIBER: 1.3g
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Ginger Spinach Sole with mushrooms

(no ratings)
Ginger Spinach Sole with mushrooms

Submitted by: DANADELICIOUS

CALORIES: 225.6  |  FAT: 5.1g  |  PROTEIN: 40.8g  |  CARBS: 1.2g  |  FIBER: 0.3g
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sole en papillote with brown rice and asparagus parmesean zucchini

(no ratings)
sole en papillote with brown rice and asparagus parmesean zucchini

sole baked en parchment paper served with brown rice and asparagus. parmesean zucchini with itailian seasonings for appetizerSubmitted by: BREEZZY1990

CALORIES: 549.5  |  FAT: 6.5g  |  PROTEIN: 35.7g  |  CARBS: 97.6g  |  FIBER: 14.8g
Broccoli Stuffed Sole

(no ratings)
Broccoli Stuffed Sole

Submitted by: JOCEYLOU

CALORIES: 433  |  FAT: 24.9g  |  PROTEIN: 41g  |  CARBS: 15.9g  |  FIBER: 2.3g
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Easy Baked Sole

(no ratings)
Easy Baked Sole

A quick lightly breaded Sole with a hint of parmesean cheese.Submitted by: BLUEJAY1969

CALORIES: 716.3  |  FAT: 9.6g  |  PROTEIN: 119.5g  |  CARBS: 28.4g  |  FIBER: 2.7g
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Baked Stuffed Lemon Sole

(no ratings)
Baked Stuffed Lemon Sole

This one is well worth the prep time. Submitted by: SANDON1

CALORIES: 472.9  |  FAT: 22.8g  |  PROTEIN: 22.6g  |  CARBS: 13.5g  |  FIBER: 1.1g
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Sole Meuniere

(no ratings)
Sole Meuniere

Lightly sauteed sole with butter sauceSubmitted by: BUNNIE510

CALORIES: 731.1  |  FAT: 56.2g  |  PROTEIN: 31.7g  |  CARBS: 28.9g  |  FIBER: 3.1g
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Dr. Bernstein's Filet of Sole w/Spinach #150

(no ratings)
Dr. Bernstein's Filet of Sole w/Spinach #150

From the diet book to see all ingredients, look at the diet book.Submitted by: FAISELS

CALORIES: 141.4  |  FAT: 1.4g  |  PROTEIN: 27g  |  CARBS: 4.8g  |  FIBER: 1.4g
Full ingredient & nutrition information of the Dr. Bernstein's Filet of Sole w/Spinach #150 Calories
Dr. Bernstein's Filet of Sole w/Spinach #150

(no ratings)
Dr. Bernstein's Filet of Sole w/Spinach #150

From the diet book to see all ingredients, look at the diet book.Submitted by: FAISELS

CALORIES: 141.4  |  FAT: 1.4g  |  PROTEIN: 27g  |  CARBS: 4.8g  |  FIBER: 1.4g
Full ingredient & nutrition information of the Dr. Bernstein's Filet of Sole w/Spinach #150 Calories