Blackened sole

Dietitian's tip:

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

Ingredients

1. 2 teaspoons paprika
2. 2 teaspoons onion powder
3. 2 teaspoons salt
4. 1 teaspoon thyme
5. 1 tablespoon garlic powder
6. 1 tablespoon sugar
7. 1 teaspoon pepper
8. 1 teaspoon oregano
9. 1/2 teaspoon cumin
10. 1/2 teaspoon cayenne pepper
11. 1 teaspoon olive oil
12. 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.