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(90 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
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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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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
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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 (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

(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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(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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(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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(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
Full ingredient & nutrition information of the dover sole with lemon-dill sauce Calories

(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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(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

(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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(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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(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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(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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(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

(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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(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)
Poached Sole Puttanesca

This is a free recipe from a grocery store in MI called Meijer's. Submitted by: BREW99

CALORIES: 288.6  |  FAT: 10.5g  |  PROTEIN: 32.6g  |  CARBS: 11.4g  |  FIBER: 2.1g
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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)
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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(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)
breaded dover sole

CALORIES: 100  |  FAT: 1g  |  PROTEIN: 21g  |  CARBS: 0g  |  FIBER: 0g
Full ingredient & nutrition information of the breaded dover sole Calories