Blackened sole - Mayo Clinic

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Blackened sole

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Dietitian s tip

You will need only 1 teaspoon of blackening seasoning for each fillet. Save the rest for other fish, shellfish or chicken.

Number of servings

Serves 2 Healthy carb

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.

Nutritional analysis per serving

Serving size 4-ounce fillet

Calories 138Total fat 4 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 2 gCholesterol 42 mgSodium 319 mgTotal carbohydrate 1 gDietary fiber 0 gTotal sugars 0 gProtein 23 g

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1 Fats 1/2

Diabetes Meal Plan Choices

Meat and meat substitutes 4 Fats 1/2

DASH Eating Plan Servings

Meats, poultry and fish 4 Fats and oils 1/2 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet May 13, 2016

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