Blackened sole

Transcript

Blackened sole

Serves 2

Tip: You only need 1 teaspoon of seasoning per fillet. Save the rest for other fish, shellfish or chicken.

1. Add 2 teaspoons paprika.
2. Add 2 teaspoons onion powder.
3. Add 2 teaspoons salt.
4. Add 1 teaspoon thyme.
5. Add 1 tablespoon garlic powder.
6. Add 1 tablespoon sugar.
7. Add 1 teaspoon pepper.
8. Add 1 teaspoon oregano.
9. Add 1/2 teaspoon cumin.
10. Add 1/2 teaspoon cayenne pepper.
11. Season top of fish with 1 teaspoon seasoning.
12. Add 1 teaspoon olive oil.
13. Cook fish on seasoned side for 1 minute.
14. Cook on other side 2 to 3 minutes.
15. Check for internal temperature of 145 F.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.