Valentine Sablefish Recipes

CITRUS BAKED SABLEFISH

Steps:

• Microwave Directions: Sprinkle sablefish with salt and pepper.
• Combine lemon juice and oil in microwave proof baking dish; turn fish to coat both sides with lemon juice mixture.
• Arrange onion slices over fish.
• Cover with plastic wrap; microwave at medium 4 minutes.
• Remove cover and arrange orange slices over onion; sprinkle with parsley and cover.
• Rotate dish 1/4 turn; microwave at medium 3 to 4 minutes longer or until sablefish flakes easily when tested with a fork at thickest part.
• Oven Directions: Sprinkle sablefish with salt and pepper.
• Combine lemon juice and oil; brush on all sides of sablefish.
• Place fish in baking dish and arrange onion slices over fish; brush with remaining lemon-oil mixture.
• Bake at 400ºF, 5 minutes.
• Arrange orange slices over onion; sprinkle with parsley.
• Bake 5 to 8 minutes longer or until sablefish flakes easily when tested with a fork at thickest part.
• Recipe can be halved or doubled.

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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• Hoisin-Glazed Sablefish with Bok Choy p.216
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