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Stay Healthy Blackened Sole

By Darla Leal

I enjoy fish at least 3 days out of the week for dinner and like to change up the type of fish on the menu. The health benefits of fish are numerous including the fact that it is a high-protein, low-calorie food that provides a range of health benefits. Fish provides an efficient means of including several essential vitamins and minerals to a diet. This claim can be applied to almost all varieties of fish, but some contain more goods than others. I also enjoy experimenting with spices and the spicier the better….so beware of the Cajun flavor in this recipe. Feel free to adjust the spice to taste and even eliminate if you are not one to venture on the HOT side of food life. Fish is absolutely fabulous for cooking when time is an issue as this tasty source of protein is ready in less than 10 minutes. Let’s get cooking with Sole …

What you will need:

2 4oz fillet of sole

Hot skillet on the stovetop (I prefer cast iron): prep with canola or olive oil


Mix together in a bowl large enough to pat the fish into the spice

1 Tbsp Paprika

½ tsp of each of the following: ground thyme, oregano leaves, ground cayenne red pepper, ground ginger, curry powder, lemon pepper, garlic seasoning

Prep and Cook

Press the fish into the spices until well covered, or you can toss the spices into a paper lunch bag, shake to mix, place the fish in the bag, and gently turn the bag over a few times to coat the fish. The important thing is to ensure all the spice is pressed into the fish.

Cook the fish on a HOT oiled skillet for approximately 3 minutes per side. Be careful when turning the fish over as this is a gentle sole & will break easy. Cook for an additional 3 minutes or until fish is flaky. Use a large spatula to lift the fish intact and place on plate to serve with your favorite side salad. I enjoy a lemon garnish to express fresh juice on the fish. Enjoy!!!!


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