Sole Recipes

Kids love it because it is crunchy!

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.

From Allrecipes.com

Absolutely Delicious!

Standing Fresh Dover Sole Roulade stuffed with Tiger Shrimp served atop a bed of Roasted Shrimp and Tarragon cream sauce

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.

Easy cooked from frozen

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 8-10

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

A terrific fish dish best served over a bed of brown rice.

Dinner, Low Carb

4oz. Fish per person

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.

Adapted from Self, June 2012

Recette adaptée de "Spinach stuffed sole"

sole baked en parchment paper served with brown rice and asparagus. parmesean zucchini with itailian seasonings for appetizer

A quick lightly breaded Sole with a hint of parmesean cheese.

This one is well worth the prep time.

Lightly sauteed sole with butter sauce

From the diet book to see all ingredients, look at the diet book.