Photo: Caroline Attwood
Blackened Sole
8 ingredients
10 min + 5 min
4
openrecipes
A healthy fish dish for the spring season.
Estimated Nutrition (whole recipe, rough)
808
Calories
34g
Protein
29g
Fat
100g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 pieces Of Sole Fish
- 2 Tablespoons Olive Oil
- 2 teaspoons Ground Cumin
- 1 teaspoon Cayenne Pepper
- 1 teaspoon Garlic Powder
- ½ teaspoons Sea Salt
- ¼ teaspoons Black Pepper
- 1 teaspoon All-Purpose Seasoning (optional)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes