Video: Blackened sole

Blackened sole

Serves 2

Tip: You only need 1 teaspoon of seasoning per fillet. Save the rest for other fish, shellfish or chicken.

  1. Add 2 teaspoons paprika.
  2. Add 2 teaspoons onion powder.
  3. Add 2 teaspoons salt.
  4. Add 1 teaspoon thyme.
  5. Add 1 tablespoon garlic powder.
  6. Add 1 tablespoon sugar.
  7. Add 1 teaspoon pepper.
  8. Add 1 teaspoon oregano.
  9. Add 1/2 teaspoon cumin.
  10. Add 1/2 teaspoon cayenne pepper.
  11. Season top of fish with 1 teaspoon seasoning.
  12. Add 1 teaspoon olive oil.
  13. Cook fish on seasoned side for 1 minute.
  14. Cook on other side 2 to 3 minutes.
  15. Check for internal temperature of 145 F.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

Last Updated Mar 16, 2018


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