• Serves
    2
  • 138
    Calories

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

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

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