Sablefish Fillets (Black Cod)
Sablefish Fillets (Black Cod)
BUY BLACK COD (SABLEFISH)
Also known as black cod or black cod sablefish, the sablefish is a predatory dweller of North Pacific Ocean beds. They’re one of two members of the exclusive Anoplopomatid family (try saying that three times fast), and when caught from Alaska, are rated Best Choice by the MSC.
It’s hard to beat sablefish nutrition, as the little hunter is very high in Omega-3 EPA and DHA. This puts it on par with wild caught salmon. They’re recommended for “unrestricted consumption” by Alaska, and the FDA has it on their “Good Choices” list. To boot, sablefish taste quite good, with a soft and flaky texture that compliments their rich, buttery flavor.
Now for my favorite sablefish recipe. It’s a classic in Japan, where the sablefish has long been a staple diet. As such, you may want to pair it with some traditional Japanese side dishes of steamed vegetables and rice. If you’re feeling adventurous, you can use sushi rice and eat the dish with chopsticks. Now that you’ve heard how good it is, you may be wondering just how hard it is to make. Good news- it’s not! The most exotic ingredient used is miso, which can be found at your local asian or world market.
- 1/4 cup mirin
- 1/4 cup sake wine
- 1/2 cup plus 2 Tbs. white Shiro miso
- 1/3 cup granulated sugar
- 6 sablefish fillets, skin on, 6 to 7 oz. each
- 3 Tbs. canola or grapeseed oil
- 3 cups rice
- 3 cups mixed vegetables
First, you’ll want to combine the mirin and sake in a saucepan and bring them to a boil. Whisk in the miso, stirring until the mixture is a smooth texture. Add the sugar and cook over medium heat, stirring the sugar in until it dissolves completely. Transfer this to a bowl and cool it.
When it’s cooled, pat your sablefish fillets down with some paper towels. Make sure to do a thorough job, so the marinade takes. Once you’re done, generously apply your marinade mixture to both sides. Put the fillets in a nonreactive container, such as glass or ceramic, and wrap them tightly. Refrigerate them overnight, or for at least 8 hours.
Start your rice cooker and begin preheating your oven to 400O Fahrenheit. You should use a rice cooker to make sure your rice comes out even and soft. If not, remember the golden ratio of 2:1 water to rice. Now you’ll begin the process of steaming your vegetables; first, chop them up into bite size pieces. Get some water boiling. Throw your vegetables onto a steamer basket, making sure they’re pretty even, and carefully place that onto your pot. Cover them and let them cook. The length of time this takes will vary by your choice; I usually just do broccoli, so it takes about ten minutes.
While they’re steaming, warm the oil over medium-high heat in an ovenproof pan that will fit the fish. When the oil is hot, scrape off the excess marinade from your fish and cook them for about two and a half minutes, so that one side is lightly browned. Turn them over and put them in the oven for about eight minutes. When they’re done, they’ll be cooked through, with a flaky texture and strong flavor.
If you’ve timed everything right, all your food will be done when the fish finishes. If not, don’t worry- it’s next to impossible to overcook. Just turn off the oven and leave it closed until everything is ready. All you have to do after that is take them out and serve!
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