Pan-Seared Sablefish Recipe: Perfect Soy-Glazed Black Cod

by Oleg Nikitenko November 18, 2024

Sablefish Recipe: Pan-Seared Black Cod

Sablefish, also known as black cod, is one of the most luxurious and versatile fish you can cook. Its naturally buttery texture and rich flavor make it perfect for both beginner cooks and seasoned chefs. In this recipe, we’ll show you how to create a simple yet flavorful dish: pan-seared sablefish with a savory soy glaze.

Whether you’re preparing a weeknight meal or hosting a dinner party, this sablefish recipe will leave everyone impressed.

Why Cook Sablefish?

Sablefish is a chef’s favorite for many reasons:

  • High Omega-3 Content: Rich in healthy fats that support heart and brain health.
  • Versatile Flavor: Its buttery richness pairs well with bold or subtle seasonings.
  • Forgiving to Cook: Its high oil content makes it difficult to overcook.
  • Sustainably Harvested: Sablefish is responsibly sourced, making it an eco-friendly choice.

Shop premium-quality sablefish:

Ingredients for Soy-Glazed Sablefish

You’ll need the following ingredients for this savory dish:

  • 2 sablefish fillets (6–8 oz each)
  • 1/4 cup soy sauce (use low-sodium for a lighter glaze)
  • 2 tbsp honey or maple syrup
  • 1 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 2 garlic cloves (minced)
  • 1 tsp fresh ginger (grated)
  • 1 tbsp olive oil (for searing)
  • Sesame seeds (for garnish)
  • Chopped scallions (for garnish)

How to Cook Pan-Seared Sablefish

Follow these steps for a perfectly seared sablefish with a rich soy glaze:

Step 1: Prepare the Soy Glaze

  1. Combine soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger in a bowl.
  2. Stir until well-mixed and set aside.

Step 2: Sear the Sablefish Fillets

  1. Heat olive oil in a non-stick skillet over medium heat.
  2. Pat the sablefish fillets dry with paper towels to ensure a perfect sear.
  3. Place the fillets skin-side down in the skillet. Cook for 3–4 minutes until the skin is crispy.
  4. Flip the fillets carefully and cook the other side for 3 minutes.

Step 3: Glaze the Fish

  1. Reduce the heat to low and pour the soy glaze into the skillet.
  2. Let the glaze simmer, basting the fillets frequently for 2–3 minutes.

Step 4: Serve and Garnish

  1. Transfer the fillets to a serving plate.
  2. Sprinkle with sesame seeds and chopped scallions.
  3. Serve hot with your favorite sides.

Best Side Dishes for Sablefish

To complement the rich flavor of soy-glazed sablefish, pair it with:

  • Steamed Rice: A classic pairing to soak up the savory glaze.
  • Garlic Stir-Fried Vegetables: Try bok choy, broccoli, or snow peas.
  • Quinoa Salad: Adds a nutty texture and balances the dish’s richness.
  • Mashed Sweet Potatoes: Their natural sweetness complements the umami glaze.

Health Benefits of Sablefish

Sablefish isn’t just delicious—it’s also incredibly nutritious.

  • Rich in Omega-3s: Promotes heart health, reduces inflammation, and supports brain function.
  • High-Quality Protein: Builds and repairs muscles while keeping you full longer.
  • Packed with Vitamins: A great source of vitamin D, selenium, and potassium.
  • Low in Mercury: Sablefish is a safe choice for regular consumption.

Expert Tips for Cooking Sablefish

  1. Don’t Skip the Skin: Sablefish skin crisps beautifully and adds texture to the dish.
  2. Use a Hot Pan: A well-heated skillet ensures a perfect sear without sticking.
  3. Baste Generously: Frequent basting with the soy glaze intensifies the flavor.
  4. Avoid Overcooking: Sablefish is ready when it flakes easily with a fork.

Frequently Asked Questions

1. Can I use other marinades for sablefish?
Absolutely! Sablefish pairs well with citrus-based glazes, teriyaki sauce, or miso marinades.

2. What’s the best way to thaw sablefish?
Thaw sablefish overnight in the refrigerator for the best texture and flavor.

3. How long can I store cooked sablefish?
Store leftovers in an airtight container in the refrigerator for up to 3 days.

4. Where can I buy fresh sablefish?
Explore premium sablefish options at Global Seafoods .

Watch the Recipe on YouTube

For a step-by-step tutorial on making pan-seared sablefish, visit the Global Seafoods YouTube Channel . Learn cooking tips from seafood experts and make every dish a success.

Conclusion: Elevate Your Dinner with Soy-Glazed Sablefish

This pan-seared sablefish recipe is a quick and easy way to bring gourmet flavors to your table. The rich soy glaze enhances the natural buttery flavor of sablefish, creating a dish that’s perfect for any occasion.

Ready to try this recipe? Shop for premium-quality sablefish and other fresh seafood at Global Seafoods and make every meal unforgettable.

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