Blackened sole

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.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 138
Total carbohydrate: 1 g
Cholesterol: 42 mg
Dietary fiber: 0 g
Monounsaturated fat: 2 g
Protein: 23 g
Saturated fat: 1 g
Serving size: 4-ounce fillet
Sodium: 319 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1/2
Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Fats: 1/2
Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1/2
Protein and dairy: 1