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.
- Add 2 teaspoons paprika.
- Add 2 teaspoons onion powder.
- Add 2 teaspoons salt.
- Add 1 teaspoon thyme.
- Add 1 tablespoon garlic powder.
- Add 1 tablespoon sugar.
- Add 1 teaspoon pepper.
- Add 1 teaspoon oregano.
- Add 1/2 teaspoon cumin.
- Add 1/2 teaspoon cayenne pepper.
- Season top of fish with 1 teaspoon seasoning.
- Add 1 teaspoon olive oil.
- Cook fish on seasoned side for 1 minute.
- Cook on other side 2 to 3 minutes.
- 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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