A zesty and flavorful dish that brings the bold taste of Cajun cuisine to your dinner table. With just 1 teaspoon of blackening seasoning per fillet, this recipe delivers a kick of heat without overpowering the delicate sole. Serve it alongside your favorite sides for a satisfying meal that’s both nutritious and delicious.
Save the blackening seasoning for other fish, shellfish or chicken.
Servings: 2
Nutritional Information Per Serving
- 138 calories
- 4 g total fat
- 1 g saturated fat
- 0 g transfat
- 2 g monounsaturated fat
- 42 mg cholesterol
- 319 mg sodium
- 1 g total carbohydrate
- 0 g dietary fiber
- 0 g total sugars
- 23 g protein
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.
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
Relevant reading
The Mayo Clinic Diet Journal, Third Edition
This handy companion to The Mayo Clinic Diet is not your typical journal. The 224 pages of The Mayo Clinic Diet Journal will help you plan, track and review your progress over 10 weeks as you follow the program described in the #1 New York Times bestseller, The Mayo Clinic Diet.
