What’s for Dinner – Blackened Sole

Here’s a look at What’s for Dinner October 28, 2016:

Blackened Sole by Mayo Clinic Health System


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.