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Why Sablefish is the Best Fish for Your Health

April 25, 2023

Why Sablefish is the Best Fish for Your Health

Sablefish with Lemon Wedge and Side Salad

Sablefish, also known as black cod, is a highly prized fish that is becoming increasingly popular among seafood lovers. This fatty, white-fleshed fish is loaded with nutrients that can benefit your health in numerous ways. In this blog post, we'll explore why sablefish is the best fish for your health and how you can incorporate it into your diet.

Sablefish Nutrition Facts

Sablefish is a rich source of omega-3 fatty acids, which are essential fats that your body needs but cannot produce on its own. Omega-3s have been shown to reduce inflammation, lower blood pressure, and decrease the risk of heart disease. A 100-gram serving of cooked sablefish contains approximately:

  • 23 grams of protein
  • 14 grams of fat
  • 327 milligrams of potassium
  • 48 milligrams of calcium
  • 0.92 milligrams of iron
  • 0.14 milligrams of vitamin B6
  • 0.28 micrograms of vitamin B12

Sablefish is also a good source of vitamin D, which is important for bone health, immune function, and mood regulation.

Health Benefits of Sablefish

Adding sablefish to your diet can provide numerous health benefits, including:

  1. Heart Health: As mentioned, sablefish is rich in omega-3s, which have been shown to reduce the risk of heart disease. Omega-3s can lower triglycerides, reduce inflammation, and improve endothelial function (the ability of your blood vessels to dilate and constrict).

  2. Brain Health: Omega-3s are also important for brain health and development. They have been shown to improve cognitive function, reduce the risk of depression, and protect against age-related cognitive decline.

  3. Joint Health: Sablefish may help reduce joint pain and stiffness associated with rheumatoid arthritis. Omega-3s can reduce inflammation and may also help to prevent the breakdown of cartilage in the joints.

  4. Eye Health: Sablefish contains omega-3s, which are important for maintaining eye health. They can help to prevent dry eyes, macular degeneration, and other age-related eye diseases.

How to Cook Sablefish

Sablefish has a rich, buttery flavor and a delicate, flaky texture. It can be cooked in a variety of ways, including:

  1. Grilled: Brush sablefish fillets with olive oil, season with salt and pepper, and grill for 4-5 minutes per side.

  2. Broiled: Place sablefish fillets on a broiler pan, brush with olive oil, season with salt and pepper, and broil for 5-6 minutes per side.

  3. Baked: Place sablefish fillets in a baking dish, drizzle with olive oil, season with salt and pepper, and bake at 400°F for 10-12 minutes.

  4. Pan-Seared: Heat a skillet over medium-high heat, add a tablespoon of olive oil, and cook sablefish fillets for 4-5 minutes per side.

FAQs about sablefish:

Q: What is the difference between sablefish and black cod?

A: Sablefish and black cod are two names for the same fish. Sablefish is the name commonly used in North America, while black cod is the name more commonly used in Asia.

Q: Is sablefish sustainable?

A: Sablefish is a sustainable seafood choice, with most fisheries in the United States and Canada using responsible fishing methods and managing the fishery to maintain healthy populations.

Q: Where can I buy sablefish?

A: Sablefish can be found at many seafood markets and specialty grocery stores, as well as online retailers. Look for wild-caught sablefish from a reputable source.

Q: How should I store sablefish?

A: Sablefish should be stored in the refrigerator and used within 2-3 days of purchase. If you need to store it longer, you can freeze it for up to 6 months.


Sablefish is a delicious and nutritious fish that can benefit your health in numerous ways. It's a great source of omega-3 fatty acids, protein, and other important nutrients. Adding sablefish to your diet can help reduce the risk of heart disease, improve brain and joint health, and maintain eye health. With its rich, buttery flavor and versatile cooking options, sablefish is a great addition to any seafood lover's diet. So next time you're looking for a healthy and tasty seafood option, consider giving sablefish a try!

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