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Blackened sole

Serves 2

Medically reviewed on May 14, 2018

Dietitian Tip

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


  • 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


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 Size4-ounce fillet
Carbohydrate1 g
Cholesterol42 mg
Fiber0 g
Protein23 g
Sodium319 mg
Monounsaturated Fat2 g
Saturated Fat1 g
Total Fat4 g

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