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(91 Recipes)

Sole Recipes

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Member Recipes for Sole


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
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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
Full ingredient & nutrition information of the Easy Baked Dover Sole Calories

(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
Full ingredient & nutrition information of the Dover sole frittata 11-11-2012 Calories

(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
Full ingredient & nutrition information of the Ginger Spinach Sole with mushrooms Calories

(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)
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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(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
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(no ratings)
Moroccan sole

CALORIES: 300.8  |  FAT: 7g  |  PROTEIN: 38.9g  |  CARBS: 24.3g  |  FIBER: 5.9g
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(no ratings)
Fillets of Sole Duglere

Submitted by: NARCISA

CALORIES: 442  |  FAT: 23.4g  |  PROTEIN: 38.5g  |  CARBS: 12.8g  |  FIBER: 1.4g
Full ingredient & nutrition information of the Fillets of Sole Duglere Calories

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

(no ratings)
Sole with mustard glaze

Submitted by: FANCYMOMMA

CALORIES: 142  |  FAT: 4.5g  |  PROTEIN: 21.5g  |  CARBS: 2.3g  |  FIBER: 0g
Full ingredient & nutrition information of the Sole with mustard glaze Calories

Very Good 4.0/5
(1 rating)
Crusted sole

Submitted by: FANCYMOMMA

CALORIES: 216.2  |  FAT: 2.5g  |  PROTEIN: 25.8g  |  CARBS: 20.4g  |  FIBER: 1.3g
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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
Full ingredient & nutrition information of the Broiled parmesan sole fillet Calories

(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)
Pan fried sole fillet

Submitted by: DUCHISTA

CALORIES: 197.2  |  FAT: 6.8g  |  PROTEIN: 23.1g  |  CARBS: 10.3g  |  FIBER: 0.7g
Full ingredient & nutrition information of the Pan fried sole fillet Calories

(no ratings)
Lemon Poached Sole

Submitted by: BATHOLMES

CALORIES: 298.3  |  FAT: 15.2g  |  PROTEIN: 32.7g  |  CARBS: 6.4g  |  FIBER: 0.2g
Full ingredient & nutrition information of the Lemon Poached Sole Calories

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
Full ingredient & nutrition information of the South Beach Friendly Sole Italiano Calories

(no ratings)
Lemon Sole pan fried

Sole Sweet Pot and vegSubmitted by: STANNWIGG

CALORIES: 377.6  |  FAT: 7g  |  PROTEIN: 6g  |  CARBS: 50.1g  |  FIBER: 7.1g
Full ingredient & nutrition information of the Lemon Sole pan fried Calories

(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
Full ingredient & nutrition information of the EASY Dill Pepper Sole Calories