Blackened sole recipe is very easy to make and its delicious. Just mix spices, coat the fish in it and pan fry until golden in color! Ready in under 10 minutes and goes so well with all kinds of side dishes like rice, salad or potatoes. Try it today!
How to make blackened sole recipe
Start with thawing your fish. If your fish is frozen, leave it in the fridge overnight to thaw. You can also leave the fish on the counter for couple hours and it will get defrosted easily.
Pat dry fillets with paper towels and set aside. Mix all the spices listed in the recipe card. Evenly coat each sole fillet in spice mixture.
Heat butter in the skillet. If you have a cast iron skillet cook blackened sole in it. If not don’t worry, just use the regular pan or skillet. Just make sure when you place the fish in to the skillet, it has to be very hot.
Cook for about 3 minutes on each side. Keep the heat on medium, don’t burn the fish. Sole fillets are pretty thin so use two forks when flipping and do it really fast. Fillets can break easily.
What does it mean when the fish is blackened
This is just another method of pan searing the fish. Traditionally cast iron skillet is used for this task but any other skillet will work. Just make sure its very hot.
Fish will need to be cooked in butter and covered in spice blend. Spices i used in this blackened sole recipe:
- black pepper
- cumin (just a touch)
- thyme or oregano
- garlic powder
The pan will be smoking and its totally normal. Do not move the fish for 3 minutes to make sure then the proper crust is forming. Then flip and cook on the other side.
I don’t really like when the fish gets completely black. I like to sear it until its golden brown in color and just starting to turn black. You can cook it the way you prefer. Deep brown crust is just as good as the black crust!
To make make sure that the fish is fully cooked use instant meat thermometer. Any white fish including sole has the same 145 degrees Fahrenheit internal temperature when fully cooked.
What kind of fish is sole
Sole is a flatfish and mostly located in Europe. They are usually found in muddy seabeds deep in the ocean. This bottom feeder is caught with large nets and overfishing in Europe is becoming a problem.
Does sole fish taste good?
This delicate fish taste is usually described as mild and sweet. If you like tilapia or cod you will definitely like sole.
Is sole good for you?
Sole is a very lean fish and low in calories and fat. It has a high protein content and also high in selenium and Vitamin B12. This fish is a great choice for a late dinner or light lunch, if accompanied with the garden salad or steamed or grilled vegetables.
- Make sure that the fish is cooked all the way through. Use instant meat thermometer and stick it into the thickest part of the fillet. It should show at least 145 degrees Fahrenheit when sole fish is cooked all the way.
- The pan has to be very hot when you place the fish on it. If the butter will not be hot enough fish will soak too much of it and it will get hard to create that blackened crust.
My most favorite way to enjoy this sole recipe is with nice fresh garden salad. Chop juicy tomatoes, onions, cucumbers and bell peppers, add chopped cilantro and olive oil. Salt and pepper to taste and its ready to enjoy.
You can also make a nice bowl of white or brown rice. Fish always goes well with some rice for dinner or lunch.
What to do with sole leftovers
Leftovers should be kept in the fridge for up to 4 days. Fish doesn’t really stay long fresh in the fridge so try to eat it quickly. Use an air tight container or secure a piece of foil right on top of the storage plate. Either way will work. Reheat in the oven or just simply in the microwave for 1 minute.
More seafood recipes
- Bluefish recipe
- Blackened orange roughy
- How to cook frozen stuffed clams
- Baked weakfish recipe
- Blackfish recipe
- Air fryer catfish nuggets
- Shrimp and crab ceviche
Hope you will like this recipe as much as we liked it! Please let me know in the comment section if you enjoyed it. I would love to know if you substituted any ingredients as well and how it turned out.
- 4 small sole fillets
- 1 tablespoon butter
- ½ teaspoon salt
- ½ teaspoon paprika
- ½ teaspoon black pepper
- pinch of cumin
- ½ teaspoon oregano
- ½ teaspoon garlic powder
- ½ lemon
- Rinse sole fillets with cold water. Pat dry with paper towels.
- Mix spices in a small bowl and cover the fish with it.
- Heat butter in the skillet (it has to be very hot!) and place fish in it. Cook for 3 minutes on one side and than another 3 minutes on other. side.
- Move to a serving plate, squeeze lemon on top and serve.
- Do not move fish during cooking.
- Check the internal temperature by sticking instant meat thermometer in to the thickest part of sole. It should read at least 145 degrees Fahrenheit when cooked all the way through.
- Top fish with chopped green onions, lemon slices, chopped parsley or cilantro for additional flavor.
Nutrition Information:Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 282Total Fat: 12gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 158mgSodium: 1498mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 39g