This buttery, flaky pan-seared sablefish is sweet, savory and garlicky in a good way. It’s an easy sablefish recipe that’s ready in minutes. Pair it with broccoli for a restaurant quality meal that’s ready in.
This post was originally sponsored by Alaska Seafood.
This easy sablefish recipe is ready in about 20 minutes. And that’s even if you forget to thaw the fish (because you can cook it from frozen).
If you are not familiar, sablefish (Black Cod) it’s a fatty, flaky fish with an irresistibly silky, succulent texture when cooked. It’s mild in flavor and pairs perfectly with sweet and savory marinades and glazes. This is an elegant fish recipe that would be ideal for date night and anytime you want to impress your family and friends.
Here’s what you’ll need
Alaska sablefish (also known as black cod)
Fresh or frozen broccoli
Grapeseed other neutral-tasting oil
Coconut aminos, reduced sodium soy sauce or tamari
Honey
Toasted sesame oil
Fresh garlic
Fresh ginger
Crushed red pepper flakes
The list seems a little long. But once you gather the sauce ingredients, it goes quickly. Promise!
Best way to cook sablefish
I love sablefish for its rich, buttery texture when cooked. I like to bake, broil or pan-sear it. I think it works especially well broiled with a glaze or pan-seared like this recipe. This succulent fish is quite forgiving making it a great one to start with if you are new to cooking seafood.
You can swap in other fish. Though it has a stronger flavor profile, salmon would pair well with the honey garlic glaze and offer a similar fatty content. Cod, halibut and pollock will also work in this recipe and are all available fresh or frozen year-round.
For this recipe, salmon would work great but also halibut with a few adjustments to the cooking time since it has a drier texture.
Nutrition
Sablefish is a good source of omega-3 fatty acids but with a mild flavor that most people will enjoy. And as a registered dietitian, I recommend getting eating sources of these important fats such as salmon, sardines, and sablefish.
Omega-3s are essential and provide immune and heart-health benefits and are especially important for children’s brain and development. In fact, the US Dietary Guidelines for Americans recommends eating seafood 2-3 times per week for everyone 12 months and older.
Is frozen fish ok?
YES! In fact, I often prefer it. If you live in an area without easy access to the ocean, fresh seafood may not be easily accessible, abundant or affordable. Here’s the thing…
Frozen wild seafood makes buying, meal planning and cooking seafood easy; Alaska freezes its seafood just after it leaves the water to ensure freshness and it can be prepared in as little as 15 minutes – no thawing required.
That means I can keep frozen fish on hand to make a meal in minutes at any time. No thawing required and no running out to find fresh fish at a seafood counter the day of!
Let’s make this recipe
Whisk the sauce ingredients together (or shake in a jar)
Sauce the vegetables.
Slice, season, sear and baste the fish. Sauce and serve the fish!
Be sure to watch me make this Honey Garlic Sablefish on Instagram where I shared it as part of #AskForAlaska #SeafoodSunday.
Tips for success
Pat the fish dry. I made this recipe using thawed black sablefish (thawed overnight in the refrigerator). Removing excess water from the fish will allow for maximum contact and a good sear.
Don’t overcrowd the pan. Keeping the skillet hot is a key to creating a nice sear and enhanced flavor. Overcrowding can cool the pan and also affect that browning process leaving you with steamed fish instead.
Leave the fish alone. One of the biggest mistakes people make when cooking fish is moving it around too much. To avoid rips and tears, let the fish cook for at least 3-5 minutes before trying to move it.
Don’t overcook the fish. This one is hard. I know. Cooking a thick versus thin fillet will drastically affect cook times. And with practice you will get used to the indicators.
You’ll know when the fish is done by touch and timing. But I recommend using a meat thermometer to cook fish to a safe internal temperature of 145°F, or until the fish is opaque and flakes easily with a fork.
Substitutions
Soy sauce. Reduced sodium soy sauce adds rich, deep flavor to the honey garlic sauce. To make this a gluten-free recipe, use tamari. To make this a soy- and gluten-free recipe use coconut aminos in place of the soy sauce. You can swap these in equal amounts. You might find that coconut aminos adds a bit more sweetness and less rich flavor to the sauce however.
Don’t have fresh ginger? I prefer fresh for the punch of flavor but ground ginger can work in a pinch. Try 1 teaspoon ground ginger for the 1 inch fresh ginger root.
Don’t have any broccoli? Change it up. Though you might need to adjust the cooking time a bit, you can absolutely swap in Brussels sprouts green beans or cauliflower. Or serve the fish with a green salad.
How to serve this recipe
This recipe goes well with rice or other grains on the side. The first time I made it, I flaked the fish over brown rice and added the broccoli to make a bowl.
It’s also perfect for date night!
Plate the sablefish with an extra drizzle of honey garlic sauce, your date’s favorite roasted vegetables and a glass of white wine.
Why I prefer Alaska Seafood
It’s always wild and sustainable. Alaskan fishermen harvest only as much fish as science tells them the environment can handle. This allows the marine ecosystem and seafood species to continue to replenish year after year.
Alaska is the nation’s largest source of domestic wild-caught seafood. In fact, nearly 60 percent of all wild seafood and 95 percent of wild salmon harvested in the U.S. comes from Alaska.
If you haven’t noticed before, look for “Alaska” on packaging and on restaurant and food delivery menus to guarantee that you are getting wild and sustainably harvested seafood.
Honey Garlic Sablefish (Black Cod)
This buttery, flaky pan-seared sablefish is sweet, savory and garlicky in a good way. Pair it with broccoli for a restaurant quality meal that’s ready in minutes.
Instructions
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Preheat the oven to 400°F. Spritz a baking sheet with oil or line with parchment. Set aside.
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Whisk 2 tablespoons grapeseed oil, coconut aminos, honey, toasted sesame oil, garlic, ginger and red pepper flakes in a medium bowl until well combined. Or shake all ingredients in a jar with a lid.
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Add ⅓ cup of honey garlic sauce to the broccoli florets in a large bowl. Toss to coat. Place on a prepared baking sheet in a single layer. Roast 15 minutes, or until the broccoli is caramelized.
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Pat the fish dry. Season with coarse salt and cracked black pepper.
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Heat a large skillet over medium-high heat with 1 tablespoon grapeseed oil. When the oil is hot but not smoking, add the sablefish with the skin side up. Cook about until seared and golden, about 4 minutes. Flip.
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Add the remaining honey garlic sauce to the skillet. Cook about 5 minutes, until the sauce is reduced by about half and the fish is cooked to 145°F. Baste the cod with the sauce generously. Serve warm with a side of warm broccoli and rice, if desired.
Notes
- This recipe works best when using thawed fish. Simply thaw overnight in the refrigerator or under cool water for 30 minutes on the day of prep.
- Be sure to pat the fish dry before adding to the skillet. This will help create a good sear and also reduce splatter.
- Adjust the cook time based on the thickness of the fish.
Nutrition
Calories: 254kcalCarbohydrates: 26gProtein: 20gFat: 9gSaturated Fat: 1gTrans Fat: 1gCholesterol: 53mgSodium: 547mgPotassium: 570mgFiber: 2gSugar: 19gVitamin A: 611IUVitamin C: 77mgCalcium: 57mgIron: 1mg
