Blackened sole
Nutrition Facts
Serving Size 4-ounce fillet
Calories 138
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 319 mg | |
| Cholesterol | 42 mg | |
| Dietary fiber | 0 g | |
| Protein | 23 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Fresh sole and homemade blackening seasoning are a fantastic combination, and you'll have plenty of leftover spice mix for other fish or meats.
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.