Got a hot date tonight? This fish is dressed to impress!
This sleek black fish circles the depths of the cold North Pacific and is ready to get hot in your kitchen. This Sablefish (Black Cod) recipe is covered in sweet miso before being baked in the oven. The sweetness of Miso is an excellent match with the plumpness of the Sablefish.
Sablefish will bring your guest to their knees
There are many reasons to love Sablefish — it’s full of healthy omega-3 fatty acids, rich in Vitamin B12 and has a rich flavour and velvety texture.
What to buy:
Sablefish from the Canadian Pacific or Alaska that are trap and bottom long-line caught. Ocean Wise approved
What to Avoid:
Any sablefish that are not recommended as SeaChoice yellow or green options.
Why it’s so healthy
High in the omega-3 fatty acids EPA and DHA: Has tremendous heart and brain health benefits.
Cold water fish: High in good fats, which can lower blood pressure and improve overall blood cholesterol levels.
Rich in Vitamin B12: Slow aging, boost mood, energy, concentration, mental function, and the immune system.
Miso Sablefish with Arugula PestoPrint Recipe
- wild rice
- 1 tbsp. miso paste
- 1 tsp. maple syrup
- 1 tsp. bragg
- coconut oil
- Pea Shoots
- Arugula pesto:
- 1/2 cup walnut pieces
- 2 cups arugula leaves
- 1/2 cup freshly grated parmesan cheese
- juice of lemon wedge
- pink sea salt
- 1/2 cup extra-virgin olive oil
Add ingredients to food processor and blend briefly until everything comes together. Set Aside.
Cook rice and when done, stir in pesto. Set Aside.
Pat the sablefish dry with paper towel. Mix miso, maple syrup, bragg. Coat Sablefish.
Preheat oven to 400°F (200°C, gas 6). Place in baking dish coated with coconut oil. Cook for 10 to 15 minutes. You'll know when it's done when flesh easily flakes with a fork, and you should see an opaque white colour. For plating, arrange the Sablefish fillets on top of the rice and garnish with Pea Shoots.