Sablefish Recipes

SAUTEED SABLEFISH WITH GINGER-SOY GLAZE

Steps:

• Combine first 7 ingredients in an 11 x 7-inch baking dish. Add sablefish, turning to coat. Cover and marinate in the refrigerator for 20 minutes, turning after 10 minutes.
• Remove fish from dish and reserve marinade. Sprinkle fish evenly with salt and pepper. Heat a large nonstick skillet or sauté pan over medium-high heat. Add canola oil and lay fish in pan, skin side up. Cook 5 minutes on each side or until lightly browned and to desired degree of doneness.
• While fish cooks, pour reserved marinade into a small saucepan. Bring to a boil and cook 7 minutes, or until marinade is thick enough to coat the back of a spoon.
• To assemble: Place the ramen noodles on dish and place fillet on top of the bed of ramen. Brush fish with glaze and garnish with sliced green onions.

GRILLED SABLEFISH WITH GARLIC-HERB OIL

Steps:

• Lay the fillets on a large plate, skin-side down, and sprinkle each fillet with a generous pinch of sea salt. Let the fish rest at room temperature for 10-15 minutes.
• Meanwhile, put the oil & garlic into a small skillet and GENTLY heat over medium-low heat. When the garlic starts to sizzle a little, remove the pan from the heat and stir in the herbs and a pinch or two of sea salt. Let it sit for 10-15 minutes so the flavors can combine well.
• Preheat the grill to high heat. Grease the grill grates, if needed.
• Place the fillets on the grill skin-side UP. Cook, covered, for 3-4 minutes and then flip them over. You'll want to use a large spatula for this and use swift movements.
• Continue to cook until the fish seems to be separating and it pulls apart easily with a fork. Don't over cook it.
• Transfer the fish to a large platter and drizzle the herb oil over the top. Serve.

BAKED FRESH CANADIAN SABLEFISH

Steps:

• Salad: Combine all ingredients.
• Place the citrus juices in a saucepan and stir over medium heat until it is reduced by 1/2. At that point set it aside. Bring the sake to a boil, dissolve in the maple syrup, let this cool. Once it is cool, take the 4 fillets Sablefish, place in a non-reactive deep dish pan, or small pan and cover with the sake/maple syrup mixture and marinate this for 24 hours, refrigerated.
• Take the Sablefish out of the marinade. On a damp cloth simply spot the fish and then, on a large cookie sheet lined with either parchment paper or waxed paper, place the fish skin-side up and flesh-side down, bake in preheated 375 degree oven for 10 minutes, then remove from heat.
• Quickly bring the orange, grapefruit and lemon juice to a boil, stir in the butter until dissolved. Add soy sauce. Check for seasoning. In 4 individual bowls equally divide the orange segments, grapefruit segments and lemon segments, place some of the soy and orange sauce in the bowls, place the fish on the top of the citrus, the salad on top of the fish and serve immediately.

GRILLED SABLEFISH {BLACK COD}

Steps:

• Prepare a grill fire to 350° with oak or pecan for smoke flavor.
• Pat sablefish filets dry with paper towels.
• Prepare garlic butter by melting butter with minced garlic and cook for 3-5 minutes over medium heat, just until garlic starts to brown. Remove from heat and stir in parsley.
• Place sablefish skin side down over indirect fire.
• Brush with garlic butter and close the lid.
• Cook 12- 15 minutes or until internal temperature reaches 145°. Fish will be flaky.
• Remove from grill and serve with cucumber tomato salad.

GRILLED SABLEFISH WITH SPICY SOY GLAZE

Steps:

• Combine all ingredients except the fish in a large non reactive bowl. Whisk to make sure oils and maple syrup are well combined with the other ingredients. Reserve 1 Tbsp of marinade as dressing, remove seeds from reserved liquid. Add fish to remaining marinade, cover and chill for up to 4 hours. You can shorten this period if you dont have time, 20 minute should do while you prepare your side salad or rice. Heat barbeque grill. Grill on high, for 4 minutes on each side. BAste frequently with reserved marinade. Fish is done when flaky and skin is charred and crispy. Pour reserved marinade over fish and serve with whatever side you prefer. I usually whip up a simple vegetable risotto using whatever is in season (asparagus and parmesan, or peas and lemon). Alternatively, a green salad or steamed rice make good accompaniments to this dish.

SABLEFISH

Steps:

• HEALTH BENEFITS
• Like most fish, sablefish is a great source of protein, B vitamins (especially niacin and B12), and minerals (notably selenium). It shines brightest, however, in fat content: A 5-ounce serving provides about 3 grams of heart-healthy omega-3s, namely the powerful pair of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Harvested from relatively pure waters, sablefish also has very low levels of mercury, PCBs, and dioxins compared with many other fish.
• HOW TO BUY
• Choose Alaskan or Canadian sablefish, if possible, which tend to be more sustainably harvested than sablefish from West Coast fisheries. Look for fillets or steaks with firm, moist flesh and little to no fishy smell. Sablefish freezes well, and smoked sablefish has excellent flavor; you can buy both kinds at specialty fish shops and online.
• HOW TO STORE
• Eat fresh sablefish the same day you buy it; the high oil content makes this fish especially prone to spoilage. Frozen fish should be thawed in the refrigerator, not only for safety but because thawing too quickly can compromise texture.
• PREPARATION TIP
• To grill, rub fillet all over with oil, and season with salt and pepper. Cook over medium heat until fish flakes with a fork and is opaque throughout, 3 to 4 minutes per side.
• DID YOU KNOW?
• Sablefish swim at depths as great as 9,800 feet and are among the longest-living species of fish; the oldest documented one was 94 years old.
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