Blackened sole

Date Updated: 05/13/2016

Serving Info

Serves 2

Dietician Tip

You will need only 1 teaspoon of blackening seasoning for each fillet. Save the rest for other fish, shellfish or chicken.

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.

Ingredients

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