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In the Kitchen with Vital Choice

Recipes • Seafood How-To Videos • Recipe Videos • Storage & Cooking Tips

Chef Recipe Videos

Miso-Marinated Sablefish (black cod)
Post-marinating, this recipe takes just 15 minutes, and will absolutely wow your dining companions

cooked white fish on plate with veggies

Welcome to Vital Choice at Home!

This series features me, Michelle — a writer and soccer mom from the Rocky Mountains — my husband and two kids, some beautiful Vital Choice seafood, and lots of regular home cooking.

(Click here to learn more about me, below.)

I want to feature the products and preparations you’re curious about.

Have a suggestion? Question? Recipe you want me to test?

Email me and help to shape this series.

This recipe was made famous by celebrity restaurateur Nobu Matsuhisa.

We’ve made minor modifications, to pump up the flavor and cut the sugar.

The secret to Nobu’s miso-marinated sablefish? Marinate it for one to three days!

After marinating, this recipe takes just five minutes to prep and another 10 minutes to cook ... and it’s guaranteed to absolutely wow your dining companions.

About sablefish (black cod)
Although sablefish is more commonly called black cod in the U.S., that's a highly misleading misnomer.

Sablefish, as it's known in northern Europe (and in most Jewish delicatessens), bears no relationship to cod biologically, or in terms of texture, flavor, or fat/omega-3 content.

In fact, sablefish is the rare white fish that's lusciously fatty and extremely high in omega-3s, rivaling and sometimes exceeding the amounts in wild salmon.

Vital Choice offers plain sablefish and a lightly smoked and salted "oven-ready" version.

For this recipe, be sure to use plain sablefish. You can either use their 4-oz. portions, or slice one of their 12-oz. "roast" portions into 4-oz. portions.

Miso-Marinated Sablefish (black cod)
Serves 2; easily doubled

¼ cup mirin
¼ cup sake
¼ cup white miso paste
3 tablespoons sugar
1 tablespoon tamari soy sauce
2 teaspoons dark or toasted sesame oil
2 portions (4-oz. each) wild Alaskan sablefish, or one 12-oz roast portion, cut into 4-oz. portions
Neutral cooking oil (e.g., macadamia nut oil, high-oleic sunflower oil, or organic/non-GMO canola oil)

Make the marinade 1 to 2 days ahead

  1. Combine the mirin and sake in a small saucepan and bring to a boil over high heat. Boil for just 20 seconds to cook off some of the alcohol, then lower the heat to medium.
  2. Whisk in the miso paste and sugar, cooking and stirring just until the sugar is dissolved, 2-3 minutes.
  3. Remove the marinade from the heat and stir in the tamari and sesame oil. Let the marinade cool completely before gently adding the sablefish portions. Cover and refrigerate until ready to prepare.

Cook the fish

  1. To prepare the sablefish, preheat the oven to 400ºF.
  2. Heat a small amount of neutral cooking oil over high heat in an oven-proof sauté pan, just enough to create a light film on the bottom of the pan.
  3. Place the fish skin side-up on the pan and cook until well-browned, about 2 minutes. Flip the fish and brown the skin side an additional 2 minutes.
  4. Place the sablefish in the oven and bake for 5 minutes, or until opaque and just turning flaky. Serve immediately.

A Note from Michelle

Like you, I have a passion for beautiful-yet-healthy food that’s easy to prepare. 

While I do love making the occasional "fancy” dinner, most of the time I’m short on time and have a house full of hungry people who want to eat NOW.

I’m not a professional chef – just a busy mom who loves to cook and who’s focused on that intersection of healthy and delicious.

I want this series to feature the products and preparations you’re curious about.

Have a suggestion? Question? Recipe you want me to test?

Email me and help to shape this series.

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