Blackened Sole

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 490.0
  • Total Fat: 13.9 g
  • Cholesterol: 123.8 mg
  • Sodium: 551.3 mg
  • Total Carbs: 41.0 g
  • Dietary Fiber: 7.1 g
  • Protein: 54.1 g

View full nutritional breakdown of Blackened Sole calories by ingredient
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I don't use salt in this dish. I don't use salt in this dish.
Number of Servings: 1


    Two 4oz Sole Fillets
    1.5 Tbsp Paprika
    1.5 tsp Onion Powder
    1/2 tsp Black Pepper
    1/2 tsp White Pepper
    1/2 tsp Cayenne Pepper, or to taste
    1/2 tsp Dried Oregano
    1/2 tsp Thyme
    1/4 tsp Celery Seed
    1/2 Lemon, cut into wedges
    2 Slices White bread
    1 1/2 tsp Vegetable Oil


Makes 1 8oz servings.
1) In a small bowl or jar with a lid, make the spice blend. Mix together the paprika, onion powder, garlic powder, white pepper, black pepper, cayenne pepper, oregano, thyme and celery seed. Coat the fish fillets with the spice mixture and allow to sit at room temperature for no longet than 30 minutes.
2) heat a heavy skillet over high heat. Add oil and heat until it is almost smoking. Place the fillets in the pan and cook for about 3 minutes per side, or until fish is opaque and can be flaked with a fork. Remove from the pan and place onto slices of white bread. Pour pan juices over them and squeeze lemon juice all over. Do not underestimate the white bread, it gets quite tasty soaking up all the juices.

Number of Servings: 1

Recipe submitted by SparkPeople user FATBOY385.

TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • I love spicy food - this reminds me of my distant relatives the Cajuns :) Love it! Will make again - oh, I didn't use the white bread... I had it with other side dishes (bean salad and daal) and served a bit of rice. So I made sure to account for those other calories :) Thanks! - 1/31/08

    Was this review helpful?   yes  No
  • Great! My husband loved it. He doesn't normally care for fish without tartar sauce. :o) And thanks for the blackened seasoning recipe. I didn't want to have to go and buy another specialty spice. - 1/4/08

    Was this review helpful?   yes  No
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