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Teriyaki-Braised Alaskan Sablefish with Colorful Vegetables


sablefish cooked on a plate toped with sauce and peppers

Sablefish — known in the Pacific Northwest as “black cod” — remains unknown to most people.

This luscious fish is unrelated to cod, being a totally separate species that's far richer in fat and omega-3 fatty acids.

Its status as the richest white fish around explains its alternate nickname: “butterfish”.

Most people are fully satisfied with a 4 oz portion of this wonderfully fatty fish, whose stratospheric omega-3 levels rival those of king salmon.

Teriyaki-Braised Alaskan Sablefish with Colorful Vegetables
Serve this colorful dish with bowls of steamed jasmine or black/purple rice on the side.
Prep time 10 minutes; Cook time 15 minutes
Serves 4

Ingredients

  • 4 Alaskan sablefish fillet portions (4 oz each), thawed
  • 1 Tablespoon organic extra virgin olive oil or organic macadamia nut oil
  • 1/2 cup teriyaki sauce
  • 2 teaspoons minced fresh garlic
  • 2 Tablespoons Riesling or other sweet white wine (optional)
  • 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
Directions

Have all ingredients ready before beginning. Thaw the fish overnight in the refrigerator, or immerse the unopened package in cold water for 20 minutes or until the fillet is flexible. Rinse the thawed fish under cold water; pat dry with paper towel.

  1. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of black cod with oil. Place black cod 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 cook 2 minutes more; sauce will boil up.
  2. 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.
  3. Continue to cook an additional 3 to 4 minutes, just 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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