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Blackened sole

May 22, 2026

Recipe

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

If sole isn't available, you can use any whitefish, like cod or halibut. You only need 1 teaspoon of seasoning per fillet. Save the rest for other fish, shellfish or chicken.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1/2 Fats Dairy foods (low-fat or fat-free) Fruits 4 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1/2 Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 138 Calories 1 g Total carbohydrate 42 mg Cholesterol 0 g Dietary fiber 2 g Monounsaturated fat Potassium 23 g Protein 1 g Saturated fat 4-ounce fillet Serving size 319 mg Sodium 4 g Total fat