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Home Health Library Recipes Blackened sole

Blackened sole

Nutrition Facts

Serving Size 4-ounce fillet
Calories 138

Amount Per Serving
Monounsaturated fat 2 g
Saturated fat 1 g
Total fat 4 g
Sodium 319 mg
Cholesterol 42 mg
Dietary fiber 0 g
Protein 23 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Fresh sole and homemade blackening seasoning are a fantastic combination, and you'll have plenty of leftover spice mix for other fish or meats.


(Serves 2)
  • 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


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.

Last Updated: May 13th, 2016