Ingredients:

* 1 cup chopped onion
* 1/3 cup chopped green pepper
* 1 cup tomato juice
* 1 tablespoon dried parsley flakes
* 1 teaspoon salt
* 1 teaspoon dried oregano
* 1 pound sole or flounder fillets

Methods:

In a large nonstick skillet coated with nonstick cooking spray, saute onion and green pepper until tender.Stir in the tomato juice, parsley, salt and oregano. Cook for 5 minutes or until heated through. Add fillets.Cover and cook over medium heat for 12-15 minutes or until fish flakes easily with a fork.

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Ingredients:

* 1/3 cup butter or margarine
* 1/4 cup slivered almonds
* 1 pound sole fillets
* 2 tablespoons lemon juice
* 1/2 teaspoon dill weed
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
* 1/4 teaspoon paprika

Methods:

1. In a microwave-safe bowl, combine the butter and almonds.Heat, uncovered, on high for 2 minutes or until almonds are golden brown.Place the fillets in a greased microwave-safe 11-in. x 7-in. x 2-in. dish. Top with almond mixture.
2. Combine the lemon juice, dill, salt and pepper drizzle over fish.Sprinkle with paprika.Cover and microwave on high for 4 minutes or until fish flakes easily with a fork.

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Ingredients:

* 2 tablespoons butter or stick margarine, melted
* 1 tablespoon lemon juice
* 1 teaspoon salt
* 1/4 teaspoon pepper
* 1 (10 ounce) package frozen chopped broccoli, thawed and drained
* 1 cup cooked rice
* 1 cup shredded reduced-fat Cheddar cheese
* 8 (4 ounce) sole or whitefish fillets

Methods:

1. In a small bowl, combine the butter, lemon juice, salt and pepper.In another bowl, combine the broccoli, rice, cheese and half of the butter mixture.Spoon 1/2 cup onto each fillet.Roll up and place seam side down in a baking dish coated with nonstick cooking spray.Pour remaining butter mixture over roll-ups.
2. Bake, uncovered, at 350 degrees F for 25 minutes or until fish flakes easily with a fork.Baste with pan drippings sprinkle with paprika.

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Ingredients:

* 1 cup soft bread crumbs
* 1 cup cooked or canned crab meat – drained, flaked and cartilage removed
* 1 small onion, finely chopped
* 1 egg, lightly beaten
* 1/2 teaspoon salt
* dash cayenne pepper
* 4 (4 ounce) sole fillets
* 3 tablespoons melted butter or margarine, divided (optional)
* 1 tablespoon all-purpose flour
* 1/2 cup chicken broth
* grated Parmesan cheese
* Sliced almonds

Methods:

1. In a bowl, combine bread crumbs, crab, onion, egg, salt and cayenne. Spoon onto fillets roll up and secure with a toothpick. Place in a greased 2-qt. broiler-proof dish drizzle with 2 tablespoons butter. Bake, uncovered, at 350 degrees F for 25-30 minutes or until fish flakes easily with a fork.
2. Meanwhile, for sauce, place remaining butter in a saucepan. Stir in flour until smooth. Gradually add broth. Bring to a boil cook and stir for 2 minutes or until thickened and bubbly. Drain liquid from baking dish. Spoon sauce over fillets sprinkle with cheese and almonds. Broil 5 in. from the heat until cheese is melted and almonds are lightly browned. Discard toothpicks.

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Ingredients:

* 2 tablespoons cornmeal
* 1/4 teaspoon salt
* 1/8 teaspoon lemon-pepper seasoning
* 2 (6 ounce) fillets sole, flounder or other whitefish fillets
* 2 tablespoons butter or margarine, divided
* 1/4 teaspoon dill weed
* 3 tablespoons slivered almonds
* Lemon slices

Methods:

1. In a shallow dish, combine the first three ingredients.Coat both sides of fillets with mixture.In a skillet, melt 1 tablespoon butter stir in the dill. Add fillets cook for 2-3 minutes on each side or until fish flakes easily with a fork.Remove and keep warm.
2. Add almonds and remaining butter to the skillet cook and stir for 4 minutes or until lightly browned.Sprinkle over fish.Serve with lemon if desired.

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