Introduce your friends and family to other fish varieties. Only found in European waters, sole has a firm yet delicate texture. From sole Veronique to crab-stuffed Dover sole, these easy seafood recipes are elegant yet quick.

See Popular Sole Recipes

Sole Almondine in Brown Butter

The Food Channel

This uncomplicated fish entree can be served with easy and quick sides like buttered new potatoes and peas.

Open-Face Fillet of Sole

Prego Italian Sauce

Here's a easy-to-make fish dinner that's ready in just 20 minutes. Sauteed fillet of sole is served on garlic toast with an Italian sauce seasoned with added capers and black olives.

Total: 20 mins

Fish Fillets Oscar

Better Homes and Gardens

Lemon slices and fresh tarragon scent tender sole fillets and asparagus spears as they cook in handy foil packets.

Seafood Paella

Food & Wine

This hearty paella, created by cooking club member David Joud, is brimming with browned chicken, seared squid, spicy chorizo, and briny shellfish. For a faster version, omit the sole and crabmeat.

Total: 1 hr 30 mins

Broccoli-Stuffed Sole

Better Homes and Gardens

For a quicker fish recipe, cover the dish of rolled fish with vented plastic wrap and microwave on 100 percent power (high) for 8 to 10 minutes, rotating the dish a half turn mid-way through cooking. The rich, savory cream cheese filling is the perfect complement to lean sole in this fish dinner recipe.

Total: 45 mins

Parsley Sole Fillets

Better Homes and Gardens

For a delightful summertime feast, serve these pecan-and-carrot-stuffed fish fillets with a fresh fruit salad.

Shrimp-Topped Sole

Better Homes and Gardens

If you are a fan of both fish and shellfish, try this low-fat main dish that layers a shrimp and semi-soft cheese combination over fish fillets. A sprinkling of parmesan cheese tops it off.

Spinach-Stuffed Sole with Lemon-Chive Sauce

Better Homes and Gardens

The quick and easy spinach stuffing in this lean baked fish recipe adds flavor and texture to this main dish.

Bulgur-Stuffed Fish Rolls

Better Homes and Gardens

Thin flounder fillets are easy to roll around the low-fat bulgur and carrot stuffing.

Almond-Stuffed Flounder with Creamy Tarragon Sauce

Better Homes and Gardens

These fancy fish rolls are perfect for a cozy dinner for two, but the recipe easily doubles to serve four.

Total: 25 mins

Spinach-Stuffed Sole

Better Homes and Gardens

Fine, firm texture, and delicate flavor make sole or flounder a favorite among gourmet cooks. Filled with an herb-seasoned stuffing mix, spinach, and feta cheese, and served with fresh lemon juice, this fish recipe is a low-fat source of protein.

Snapper with Cilantro Sauce

Ladies' Home Journal

Fresh limes, cilantro, and Thai red chiles make a bold sauce for the fish in this low-calorie recipe.

Grilled Fish Tacos

Heart-Healthy Living

Using flavor-packed grilled fish helps keep the fat and calories low for this fun dinner.

Po' Boys

Heart-Healthy Living

Low-fat coleslaw and baked cornmeal-coated fish give the classic Po' Boy sandwich a delicious heart-healthy spin.

Easy Sauteed Fish Fillets


Here's an easy method for quickly cooking fish fillets. Pair them with prepared sauces like pesto or salsa or make your own creation.

Total: 15 mins

Pacific Sole with Oranges & Pecans


Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.

Total: 20 mins

Herbed Fish and Vegetables with Lemon Mayo

Diabetic Living

A bit of green onion along with a touch of lemon peel and juice turn ordinary mayonnaise into an extraordinary topping for steamed fish.

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