Cornmeal-Coated Sole

1 egg
1/3 cup buttermilk
3/4 cup yellow cornmeal
1/2 tsp each salt and cracker black pepper
1 pkg. (1 lb) frozen sole or flounder fillets, thawed
3 tbsp vegetable oil, divided
1/4 cup each mayonnaise and nonfat plain yogurt
1/2 cup chopped cucumber
1 tbsp chopped chives
1/4 tsp each paprika and Worcestershire sauce

In shallow bowl, whisk together egg and buttermilk.  In another bowl, combine cornmeal, salt and pepper.  Dip each fillet in egg mixture, allowing excess to drip off. Dredge in cornmeal mixture, patting cornmeal onto fish.  In large skillet, sauté fish in 2 tbsp. oil, in batches, 3 minutes on each side until golden and fish is cooked through.  Add remaining tbsp oil to skillet, if neccesary.  Remove from skillet and drain on paper towels.

In small serving bowl, stir together remaining ingredients.  Serve sauce with fish.

Baked Fish Fillets (4 servings)

16 oz flounder or sole fillets.
1/4 cup shredded Cheddar cheese
1 tbsp bread crumbs

In small bowl, combine cheese and bread crumbs; set aside.  Gently pat fillets dry with paper towels.  In lightly greased 12" x 8" baking dish, arrange fish fillets; sprinkle with salt.  Spoon cheese mixture over fillets.  Bake in 425ºF (220ºC) oven 15 to 20 minutes until fish flakes easily when tested with a fork and cheese is bubbly.

Heart'n Sole

2 lbs fillet of sole or haddock

1/2 cup chopped celery

1/4 cup chopped onion

1 tbsp margarine

2 1/2 oz box plain croutons

1/4 cup prepared yellow mustard

2 egg whites, slightly beaten

1/2 tsp dill weed or dill seed

paprika

Dill Sauce (recipe follows)

Grease a 5-cup heart shaped baking pan or an 8-inch square pan with margarine, arrange layers of fish fillets in baking pan.  Cook celery and onion in margarine until tender.  Stir in croutons, mustard, egg whites and dill weed.  Spread evenly over top of fish.  Bake at 350ºF (175ºC) for 30 to 35 minutes or until fish flakes easily when pierced with a fork.  Turn out onto platter.  Sprinkle with paprika.  Serve with dill sauce.

Dill Sauce

In a small saucepan, melt 2 tbsp margarine.  Blend in 2 tbsp fluor; stir in 1 1/3 cups skim milk, 1 tbsp mustard, 1/2 tsp salt and 1/2 tsp dill weed or dill seed.  Heat to boiling, stirring constantly.