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

Serves 2

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

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.

Nutritional Analysis (per serving)

Serving size: 4-ounce fillet
  • Total carbohydrate: 1 g
  • Dietary fiber: 0 g
  • Sodium: 319 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 2 g
  • Total fat: 4 g
  • Cholesterol: 42 mg
  • Protein: 23 g
  • Calories: 138
  • Fats and oils: 1/2
  • Meats poultry and fish: 4
  • Fats: 1/2
  • Protein and dairy: 1
  • Fats: 1/2
  • Meat and meat substitutes: 4
Last Updated: 2016-05-13
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