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Sole, Mediterranean Style Recipe

Sole, Mediterranean Style Recipe

4 servings



1/2 cup sun-dried tomatoes (not in oil), softened

1 package frozen stir-fry pepper blend

1/2 cup reduced-sodium fat-free chicken broth

2 teaspoons olive oil

1 teaspoon each: minced garlic, dried basil leaves

Salt and pepper, to taste

8 ounces penne or mostaccioli, cooked, warm

1/4 cup grated Parmesan cheese

12-16 ounces skinless sole fillets

Chopped parsley, as garnish


Combine tomatoes, stir-fry blend, broth, olive oil, garlic and basil in large skillet, heat to boiling. Reduce heat and simmer, uncovered, until vegetables are very tender, about 5 minutes, season to taste with salt and pepper. Toss with penne and Parmesan in large bowl, keep warm.


Cook sole in large lightly greased skillet over medium heat until browned on the bottom, 3 to 4 minutes, turn and cook until fish is tender and flakes with fork, 3 to 4 minutes. Sprinkle lightly with salt and pepper. Serve over pasta mixture, sprinkle with parsley.

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