47 sole light Recipes

fat-free , less-sodium chicken broth, fresh lemon juice, drained brine-packed green peppercorns, lightly crushed, butter, vegetable oil, tilapia or sole fillets, salt, freshly ground black pepper, all-purpose flour, butter, lemon wedges (optional)

cornmeal, all-purpose flour, paprika, hot-pepper flakes, egg whites, lightly beaten, fish fillets (such as sole or flounder, about 5 oz each), corn oil, lemon wedges

two 28-cans whole tomatoes, drained, seeded, and cut into 1/4-inch dice, loosely packed fresh coriander sprigs, washed well , spun dry, and chopped, minced shallots, freshly grated orange zest, fresh lemon juice, red-wine vinegar, diagonal 1/4-inch-thick slices fat-free french or italian bread (about 4 oz total), toasted lightly, four 4-oz sea bass , flounder, or sole fillets, all-purpose flour, unsalted butter, fresh orange juice

skinless and boneless non-oily fish fillets, such as sole or flounder, cut into 4 serving pieces, curry powder 1/2 cup of unbleached flour for dusting, recipe follows, coarse salt to taste, light vegetable oil, chopped onions, chopped garlic, ground red pepper , paprika, or their combination, mustard powder, kari leaves or 2 bay leaves, water, tomatoes, peeled, seeded, and chopped, tamarind water , or 1 tsp tamarind paste dissolved in 1/4 cup of hot water, or 1 tsp prune paste mixed with 1 tsp lemon juice, kari or cilantro sprig for garnish, curry powder, coriander seeds, fenugreek seeds, mustard seeds, cumin seeds, black peppercorns, fennel seeds, cinnamon, turmeric, ground red pepper

reduced-sodium fat-free chicken broth, fresh lemon juice, drained green peppercorns in brine, lightly crushed, butter, vegetable oil, tilapia fillets or 12 oz sole fillets, salt, fresh ground black pepper, all-purpose flour, butter, lemon wedge (optional)