Blackened Sole

1 tsp cracked black peppercorn
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried basil
1/2 tsp sea salt
1/4 tsp white pepper
1/4 tsp cayenne pepper
1 lb dover sole fillets
Eat-Clean cooking spray
1 lemon, cut into 4 wdges

1. In a spice, or clean coffee, grinder, place all ingredients up to and including cayenne pepper & grind to a fine powder. Transfer to a small bowl and set aside.

2. Heat a large cast iron skillet over medium0-high heat. Sprinkle rub evenly over both sides of sole fillets and gently pat and rub in until completely coated. Spray skillet with Eat-Clean cooking spray, and lay sole in skillet in a single layer, working in batches.
Cook 1-2 minutes on one side, then flip. (Sole is a delicate fish and will fall apart if not handled gently).
Cook 1 minute more and remove to a baking sheet.

3. Using a paper towel, wipe out skillet and return to heat. Spray with more Eat-Clean Cooking spray and add more sole fillets in a single layer to skillet and cook as before. Divide blackened sole among four plates and serve with lemon wedges.

Servings 4 x 4oz
Calories: 123
Protein: 20g
Fat: 1g