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Answers: I need so nummy ways to prep and cook these bad boys, as I'm HUNGRY!!!!!
thanks!
also I only have a frying pan and flame, no oven.

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ok, it's probably too late now or you would'v died of starvation. But for next time, sit them on some tin foil, use a good glug of lemon juice, cracked black pepper, wrap them in the foil and steam them. Put some water in your pan, heat it til it steams, put your parcels on a small plate in the pan and cover it. They should take about 15-20 mins. Da da! Delicious

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FILET OF SOLE CAPRI

10 oz. sole filets
1 banana
2 tsp. white wine
2 tsp. lemon juice
2 tsp. water
Flour
Egg wash
Oil
Salt and pepper
Chopped parsley

Flour the sole and dip in egg wash. Saute sole in a good grade of oil. Slice banana lengthwise, dip in flour and egg wash, and saute with the sole. Season with salt and pepper to taste. Sprinkle lemon juice, wine, and water around the edges of the pan. Saute fish until it is done. Remove fish and banana and place on a warm platter. Heat pan juices and pour over the fish. Sprinkle with chopped parsley.

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Sole supreme

* 4 (6 ounce) fillets sole
* 1 (12 ounce) package frozen spinach souffle
* 1 (10.75 ounce) can condensed cream of shrimp soup
* 2 ounces cooked salad shrimp
* 1/2 cup grated Parmesan cheese
* 1 teaspoon paprika


1. Preheat oven to 350 degrees F (175 degrees C). Butter a shallow baking dish that is big enough to accommodate all the fish.
2. Slice the frozen spinach souffle into 4 equal pieces. Wrap a fillet around each piece, and place seam side down in prepared baking dish. Pour undiluted soup over the fish, and sprinkle with small shrimp, Parmesan cheese, and paprika.
3. Bake for 30 to 40 minutes, or until a fork can be easily inserted into the souffle.

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I like Quick and Easy so here is a recipe
8 fillet of sole pieces approx. 5 oz each
2 eggs
1 tbsp all purpose flour
1 cup bread crumbs
salt , pepper & garlic powder to taste
olive oil for frying
paper towel for draining
Mix eggs and flour until smooth in wide & shallow bowl-- a pie plate will do.
pour out bread crumbs onto a dinner plate
Get your olive oil going on a medium hot burner.
Dip fillets into egg/flour mixture and place in frying pan to brown as many as can fit.
sprinkle with salt, pepper and garlic powder sparingly
Turn over when golden brown and fry second side
sprinkle gently with seasonings on second side
remove to paper towel when done-- to drain cook no more than 5 minutes total. Do the same with all fillets.
There it is, quick and easy.
May be served with Tartar Sauce as follows
1 cup Kraft Miracle Whip
1 tbsp green sweet relish
1 tbsp lemon juice
1/2 tsp onion powder
Mix all above ingredients together-- lemon juice is optional

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Melt some butter in the pan, sprinkle the fillets with some salt and gentle fry for 2-3 minutes serve with the pan juices and add a spinkle of vinegar or lemon juice. Easy, tasty and not overpowered, like some of the other suggestions you have received.

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