Blackened sole
Fresh sole and homemade blackening seasoning are a fantastic combination, and you'll have plenty of leftover spice mix for other fish or meats.
Nutrition Facts
Serving Size: 4-ounce fillet
Calories: 138
Serving size
4-ounce fillet
Calories
138
Monounsaturated fat
2 g
Saturated fat
1 g
Total fat
4 g
Sodium
319 mg
Cholesterol
42 mg
Dietary fiber
0 g
Protein
23 g
* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.
Your daily values may be higher or lower depending on your calorie needs.
Ingredients
(Serves 2)
- 2 teaspoons paprika
- 2 teaspoons onion powder
- 2 teaspoons salt
- 1 teaspoon thyme
- 1 tablespoon garlic powder
- 1 tablespoon sugar
- 1 teaspoon pepper
- 1 teaspoon oregano
- 1/2 teaspoon cumin
- 1/2 teaspoon cayenne pepper
- 1 teaspoon olive oil
- 2 sole fillets, 4 ounces each
Directions
In a small bowl or small zip-close bag, combine the herbs and spices. Season one side of each sole fillet with 1 teaspoon of seasoning mixture on the top side of the fillet — not the skin side.
Heat a large saute pan on medium-high heat; add olive oil. Cook fillets on the seasoned side first for about 1 minute. Flip the fillets and lower the heat to medium. Cover for about 2 to 3 minutes. Fillets should flake when done. Use a meat thermometer to make sure the internal temperature of the fillet has reached 145 F before serving.
