Sablefish, also known as black cod, is an extraordinary choice from the sea. With their rich, distinctly buttery flavor and luscious, velvety, melt-in-your-mouth texture, sablefish fillets are tender and flaky-firm, allowing them to hold up well to pan searing, roasting, grilling, or smoking.
Whether you prefer simple, seasoned fillets or more complex gourmet preparations, sablefish is an easy-to-cook and forgiving fish that invites culinary experimentation. The natural omega-3 fatty acids that make its texture so divine also help retain moisture during cooking, ensuring succulent, flavorful fish each time.
Nutritionally, sablefish is a powerhouse. In addition to being rich in omega-3s, which are essential for heart health, brain function, and overall well-being, sablefish provides a good source of high-quality protein, vitamin D for bone health, essential B vitamins, and minerals, such as iron, potassium, selenium, and magnesium.
Sablefish also scores points for sustainability. Alaskan wild-caught sablefish from Vital Choice is certified sustainable from the Marine Stewardship Council — a global nonprofit organization that works with fisheries that are managed responsibly, ensuring that the fish are harvested in a way that supports long-term ecological balance and catch methods that have a minimal environmental impact.
Make an impact at the kitchen table with five stellar ways to include sablefish in your repertoire.
Pan-Seared Sablefish with Citrus Butter Sauce
The bright, citrus flavors of lemon and orange complement sablefish's velvety mouthfeel and enhance its natural sweetness. Pan searing creates deliciously crispy skin while keeping the flesh moist.
Season two (6 to 8-ounce) sablefish fillets with salt and pepper on both sides. Heat olive oil in a skillet over medium-high heat, then sear the fillets skin side down for four to five minutes until crispy. Flip and cook for two minutes, then remove and cover to keep warm. In the same skillet, melt 2 tablespoons of butter. Add 1 tablespoon of fresh lemon juice and ¼ cup of orange juice, and simmer until the sauce thickens a bit. Return the fish to the skillet, and spoon the sauce over it until cooked, about 30 seconds to one minute more. Top with freshly chopped parsley and lemon wedges.
Baked Sablefish with Soy Ginger Glaze
Now here's a crowd pleaser: Bold, savory ginger soy glaze caramelizes a bit in the oven to add sweet tanginess to sablefish, while sesame seeds give it a nice crunch. Serve with sauteed bok choy or a summery cucumber salad.
Preheat your oven to 375 degrees Fahrenheit. In a bowl, mix 1/4 cup of soy sauce, 2 tablespoons honey, 1 tablespoon rice vinegar, 1 tablespoon grated fresh ginger, and 2 minced cloves of garlic. Place two sablefish fillets in a baking dish, pour the glaze over them, and marinate for 10 to 15 minutes. Bake for 15 to 20 minutes, basting halfway through. Once done, garnish with sliced green onions and lots of sesame seeds.
Poached Sablefish with Coconut Curry
Creamy coconut curry — a Thai sauce made with coconut milk, aromatic spices, and herbs — infuses sablefish with layers of brightness, acidity, heat, and smooth sweetness. This vibrant dish ups your culinary game, and poaching keeps fish at its juiciest.
Combine one can of full-fat coconut milk, 1 cup of chicken or vegetable broth, 2 tablespoons of red curry paste, 1 tablespoon of fish sauce, 1 tablespoon of brown sugar, and the juice of one lime in a large saucepan. Simmer over medium heat. Add one chopped small onion, two minced garlic cloves, and 1 tablespoon of grated ginger, and cook for five minutes. Add two sablefish fillets, cover, and poach for eight to 10 minutes, until the fish flakes easily. Garnish with chopped cilantro and serve with jasmine and herb rice.
Crispy Sablefish Tacos with Citrus Slaw
Sablefish is perfect for coating in crunchy cornmeal and pan frying for fish tacos that retain a moist interior. Tangy citrus slaw and spicy, creamy sriracha mayo bring the flavors together.
To serve four: Cut two sablefish fillets into taco-sized pieces and season with salt, pepper, and smoked paprika. Dredge in flour, dip in a beaten egg, and coat with cornmeal. Heat oil in a skillet over medium-high heat, then fry the fish until golden and crispy, about three to four minutes per side. Place on paper towels to drain. Warm several corn tortillas in a skillet or microwave. Place a piece of crispy sablefish in each tortilla and garnish with fresh cilantro, lime juice, sliced avocado, citrus slaw, and drizzles of spicy sriracha mayo.
A very enthusiastic bagel sandwich
In the hit TV show Curb Your Enthusiasm, creator and star Larry David is honored with an eponymous sandwich at his favorite deli, Leo’s. However, since he doesn’t like what’s on it because he’s “not really a big fish guy,” Larry proposes to switch sandwiches with Ted Danson — but the Cheers star doesn’t budge. Hilarity ensues.
The sandwich, a play on classic Jewish delicatessen ingredients, is a study in contrasts (like Larry himself!). Behold buttery, melt-in-your-mouth smoked sable and richer, denser smoked whitefish bound by layers of cream cheese, briny capers, and raw onions on a bagel.
Slice a plain bagel in half, then schmear cream cheese on both halves. Sprinkle one tablespoon of capers on one half, and top with 3 ounces of prepared whitefish salad. Next, layer the whitefish with 3 ounces of sliced smoked sable. Top with thinly sliced red or white onion, and place the second bagel half on top.
Despite how Larry and Ted feel, this sandwich is pretty, pretty, pretty good…
AUTHOR
Theresa Gambacorta is a food writer and 25-year veteran of New York City's restaurant industry. Her writing has appeared in such titles as La Cucina Italiana, Men's Fitness, Muscle and Fitness, and Centennial's special interest publications. She is the co-author of chef Joey Campanaro's Big Love Cooking (Chronicle) and is currently working on a cookbook about Persian cuisine to be published by Knopf.