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  • Writer's pictureJessica Larit

Blackened Sole!

This blackened sole is so delicious, easy to make, and can be ready in 10 minutes! I love anything with a little spice! This light and flaky fish is perfect for a quick and healthy weeknight dinner. (When I make this for the kids I leave out the cayenne pepper for their pieces.)

Prep time: 5 minutes Cook time: 6 minutes


-5 pieces of fresh dover or grey sole. (Ask for thin sliced)

-1 tablespoon salted butter

-1 tablespoon olive oil

-1/4 cup flour (you can substitute GF flour)

-1 lemon

Blackened Seasoning:

-1 1/2 tablespoon paprika

-1 1/2 teaspoon cayenne pepper (you can use more or less depending on how spicy you would like it)

-1/2 teaspoon garlic powder

-1/2 teaspoon onion powder

-1/2 teaspoon salt

-1/2 teaspoon black pepper

-1/4 teaspoon dried thyme

-1/4 teaspoon dried oregano

-1/4 teaspoon dried thyme

Next Step:

-Combine all of the blackened seasoning in a small bowl and mix to combine. Set aside.

-Lightly sprinkle each piece of sole with flour (both sides).

-Sprinkle the blackened seasoning all over the sole (both sides)

-On the stovetop heat up the butter and olive oil. (On medium heat)

-Cook sole for a few minutes on each side until cooked through.

-Drizzle fresh lemon on top and serve.


*For additional recipes please follow me on Instagram @a.sprinkle.of.sweet

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