Sablefish Recipe
This refined yet easy Sablefish recipe highlights the rich, buttery taste of the fish. Served with a lemon garlic butter sauce, the “black cod” truly
Ingredients
- 4 sablefish fillets 6 oz each, skin-on or skinless
- 3 tbsp white miso paste or yellow miso for milder flavor
- 2 tbsp honey or maple syrup for a vegan option
- 1 tbsp rice vinegar
- 1 tbsp grated ginger
- 2 cloves garlic minced
- 1 tbsp sesame oil
- 1 tbsp water to thin glaze if needed
- Green onions & sesame seeds for garnish
Instructions
Step 1: Prepare the Glaze
- In a bowl, whisk together miso paste, honey, rice vinegar, ginger, garlic, and sesame oil until smooth. Add water if the mixture is too thick.
Step 2: Marinate the Fish
- Pat the sablefish fillets dry with paper towels. Brush both sides generously with the miso glaze. Let marinate for at least 15 minutes (or up to 24 hours for deeper flavor).
Step 3: Cook the Sablefish
- Oven Method (Recommended):
- o Preheat oven to 400°F (200°C).
- o Place fillets on a parchment-lined baking sheet.
- o Bake for 12-15 minutes until the fish flakes easily with a fork.
- o Broil for 1-2 minutes at the end for a caramelized top.
- Pan-Seared Method:
- o Heat 1 tbsp oil in a nonstick skillet over medium-high heat.
- o Cook fillets skin-side down for 4-5 minutes until crispy.
- o Flip and cook for another 2-3 minutes.
Step 4: Garnish & Serve
- Sprinkle with sliced green onions and sesame seeds. Serve immediately.
Notes
Nutrition Information (Per Serving)
| Nutrient | Amount |
| Calories | 420 kcal |
| Total Fat | 28g |
| Saturated Fat | 12g |
| Protein | 32g |
| Carbohydrates | 6g |
| Fiber | 1g |
| Sugar | 3g |
| Cholesterol | 115mg |
| Sodium | 580mg |
| Omega-3 Fatty Acids | 2.1g |