Food Network Sablefish Recipes

BLACK COD TIPS

Steps:

• In a large plastic zip-top bag, combine the brown sugar and warm water to dissolve the sugar. Add the soy sauce and cod tips. If the cod tips are not fully submerged, add enough cold water just to cover the tips completely. Refrigerate overnight.
• Preheat a grill to high heat. Remove the cod tips from the marinade and place directly over high heat. Cook until charred, 1 to 2 minutes per side. (You'll notice that the tips will produce a LOT of grease. The black cod is perhaps the oiliest fish you'll ever encounter. That's the highly-valued omega fatty acid kind of oil that is great for your body.)
• Remove the cod tips from the grill. If desired, serve over steamed rice, a splash of tamari and garnish with torn kale leaves.

WASABI BROILED BLACK COD

Steps:

• Position an oven rack in the upper third of the oven. Heat the broiler.
• Mix the mayonnaise and the wasabi paste in a small bowl.
• Brush a broiler pan with vegetable oil and place the fish on the pan. Slather the wasabi mayonnaise evenly over the top of the fish. Broil until the fish is firm and the tops are deep golden, 10 to 12 minutes.
• Halve, pit and peel the avocado, then cut into 12 thin wedges. Season with salt and squeeze the lime juice over the avocado.
• Divide the fish among serving plates and arrange the avocado on top of or beside the fish.

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.
• recipes
• Sablefish in Tomato-Saffron Stew p.167
• Hoisin-Glazed Sablefish with Bok Choy p.216
• Sablefish en Papillote with Shiitake Mushrooms and Orange p.219