Blackened sole
November, 20th, 2024
Dieitician Tip
You will need only 1 teaspoon of blackening seasoning for each fillet. Save the rest for other fish, shellfish or chicken.
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.
