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Sablefish Teriyaki with Vibrant Vegetables
Also known as "black cod", sablefish is ridiculously rich, with loads of omega-3s

Sablefish Teriyaki with Vibrant Vegetables
Recipe courtesy of the Alaska Seafood Marketing Institute.
Prep time 10 minutes; Cook time 15 minutes
Serves 4

Cook's Tip: Serve with bowls of steamed jasmine rice on the side.


  • 4 (4 oz) Alaskan sablefish fillet portions, thawed
  • 1 Tablespoon organic extra virgin or macadamia nut oil
  • 1/2 cup teriyaki sauce
  • 2 teaspoons minced fresh garlic
  • 2 Tablespoons Riesling or mirin (rice wine)
  • 1 small red bell pepper, cut in thin strips
  • 4 green onions, cut in 3-inch pieces
  • 1 large carrot, cut in julienne (matchstick) pieces
  • 2 Tablespoons fresh lemon juice
  • Lemon wedges and toasted sesame seeds, for garnish

  1. Have all ingredients ready before beginning. Rinse any ice glaze from frozen Alaska sablefish under cold water; pat dry with paper towel.
  2. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of sablefish with oil. Place sablefish in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Add teriyaki sauce and wine or mirin and cook 2 minutes more; sauce will boil up.
  3. Turn fillets over, add garlic and cook for 2 minutes. Add wine, bell pepper, green onions and carrot. Cover pan tightly and reduce heat to medium. Continue to cook an additional 3 to 4 minutes or until fish is opaque throughout. Sprinkle with lemon juice.
  4. To serve, top fish with vegetables and sauce; garnish with lemon wedges and toasted sesame seeds, if desired.

Nutrients per serving: 422 calories, 30g total fat, 6g saturated fat, 64% calories from fat, 83mg cholesterol, 26g protein, 10g carbohydrate, 1g fiber, 1325mg sodium, 79mg calcium, and 2860mg omega-3 fatty acids.

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