Baked sablefish is a gorgeous, flavorful fish dish with a crispy texture and mild flavor.
The sablefish is marinated in a combination of olive oil, lemon juice and garlic, then baked to perfection.
The result is a flaky , juicy and tasty fish that stands up to its rich and creamy sauce.
To make this delicious sablefish recipe, you will need scales for weighing the fish , a food thermometer for checking the internal temperature of the fish, a 2-quart baking dish or baking pan, a wooden spoon or spatula for flipping cooked fish and an oven mitt to remove the cooked sablefish from the oven.
What ingredients are needed for a baked sablefish recipe ?
The sablefish recipe requires fresh filleted fish , lemon juice and olive oil.
The olive oil is essential for the fish’s flavor and moistness .
Once you have these ingredients, you will need to use a food thermometer to check the internal temperature of the fish.
When choosing the right size of sablefish for your recipe , you should select a fish that is at least 3 inches (7.6 cm) long.
This ensures that the fish is cooked thoroughly and has a crisp texture.
You will also need to be sure that the fillets are all the same size so that they cook evenly .
If you have access to sablefish from your local grocery store , then this is an excellent alternative to the couscous recipe.
Sablefish has a milder flavor compared to other types of fish and is more flavorful than swordfish; it’s perfect for those who don’t like strong seafood flavors .
What temperatures should be used to bake sablefish ?
Using an oven thermometer and an instant read thermometer, you can monitor the internal temperature of the fish as it cooks.
The combination of a closed baking pan, meaty fish and high heat will cause the temperature to rise rapidly.
If you don’t have an instant read thermometer and/or oven thermometer, use a weight to check the internal temperature of the fish as it cooks .
When you remove the cooked sablefish from the oven, place it on a large plate or in a baking dish .
The goal is to keep the juices in the fish for maximum flavor.
Never place cooked fish directly on a plate or countertop, as the juices will pool at the bottom of the dish and run out of control.
If you are cooking sablefish in a microwave, turn it over halfway through cooking so both sides cook evenly.
Baked sablefish is also cooked inside a pan with a tightly-fitting lid.
Cooked sablefish loses moisture while cooking and this can cause the fish to become dry if not covered with liquid during cooking .
How long should sablefish be cooked for ?
The baked sablefish recipe is simple to make.
The cooking process essentially involves three steps: the marinating, baking and serving.
To reduce the number of steps, you can start with a half-pound (227 g) of sablefish fillet.
If you want to make the dish more adult-friendly, serve it with a salad or a side dish .
Using scales , check the weight of your fish fillet.
You should let it come to room temperature before cooking it.
You can do this by leaving it out on the counter for an hour or two.
If you don’t have an oven, you can also bring it to room temperature by placing it in a container and shaking it up and down a few times.
Next , cook the fish using your preferred method .
We recommend steaming or poaching.
You can also prepare sablefish in the oven at 350°F (176°C) for 15 to 20 minutes.
When you finish cooking the fish, let it cool slightly before cutting into smaller pieces.
When it comes to serving sablefish, you can slice and serve it with a simple green salad on a plate with some lemon wedges over the top.
Alternatively, you can use sablefish as a protein in one of many different dishes like chicken parmigiana, salmon burgers or even pasta dishes.
If you want to create a complete meal, try serving it with white wines such as Riesling.
Is sablefish a healthy dish to serve ?
Sablefish is a popular fish dish because of its mild flavor and versatility.
The sablefish can be grilled, pan-fried, baked or grilled.
It has a firm , meaty texture and mild flavor, making it a great fish to serve to people with stronger preferences.
Sablefish is also very nutritious.
On a per-serving basis, sablefish contains 2 grams of protein , 1 gram of fat and 48 calories.
Sablefish is also rich in omega-3 fatty acids, which help lower cholesterol levels.
The Omega-3 fatty acids in fish also help reduce inflammation.
Sablefish also contains vitamin B12 and vitamin D.
Vitamin D helps support bone health and boosts immune system function.
Vitamin B12 helps preserve the nervous system , promotes muscle growth and assists the production of red blood cells.
What other types of fish can be used in a baked sablefish recipe ?
Sablefish, also known as blackmouth sablefish and blackcod, is a fish that ranges in color from yellow to dark red.
Its mouth is located between its two eyes , which gives it the name “blackmouth sablefish.” The flesh of the fish is firm enough to hold its shape while cooking, and its head can be used as a serving utensil.
Sablefish is mainly found in the Atlantic Ocean and the Mediterranean Sea, but it can be found in other parts of the world, including Australia, Asia and Africa .
While sablefish can be eaten raw , it is more commonly prepared for cooking.
This freshwater fish makes an excellent substitute for cod in some recipes.
What are some of the most popular accompaniments to a baked sablefish dish ?
While this baked sablefish recipe features a delicious sauce, it’s important to note that this fish dish is not as simple as some other recipes.
For example , it is not a meal that you can simply pop in the oven and walk away from.
It requires careful attention at all stages of preparation.
As with any fish dish, it is important to carefully weigh the fish before cooking.
To calculate the weight of the fish, multiply the weight by 1.25 to get the total weight of the fish.
For example, if a 4-pound fish weighs 4 pounds , then your final weight for the recipe will be 12 pounds.
Once you have weighed your fish, you must follow certain steps to ensure that your baked sablefish recipe turns out without error.
These include adding the olive oil to the pan, then adding the garlic and lemon juice.
To make sure that you are using the correct amount of oil and lemon juice, you should measure them using a measuring cup or spoon.
Is sablefish a sustainable dish to prepare ?
Sablefish is a species that is native to the Atlantic Ocean, but it is now found in all the world’s oceans.
In fact, sablefish are one of the most popular fish in the United States.
These fish are plentiful in the wild and can be caught with minimal effort , although their meat does have a strong flavor and requires little or no cooking.
Sablefish are also relatively easy to maintain in a home aquarium.
They are one of the top choices for freshwater tanks because they like to stay near the bottom of the tank and will not bother other types of fish.
Sablefish can also be found in saltwater aquariums if they are kept warm by having them swim near the surface of the water.
Baked sablefish is a popular dish that is often served at fine restaurants and places catering to fine dining.
The fish is baked and then served with a creamy sauce made of butter , garlic and olive oil.
What types of seasonings can be used to add flavor to a baked sablefish recipe ?
Sablefish is a mild fish with a buttery texture and delicate flavor.
To enhance the flavor of this dish, you can add a variety of seasonings to the marinade , including garlic, garlic powder, onion and lemon juice.
You can also adjust the seasonings to your personal tastes by adding more of one or all of the above ingredients.
Do not add too much seasoning , because it will overpower the delicate flavor of the fish.
Be careful to adjust the seasoning to your personal taste using salt and pepper.
What techniques can be used to keep sablefish moist while baking ?
Sablefish is a mild-flavored fish with a delicate texture.
In order to keep the fish moist while baking , you can use any of the following techniques:
- Prepare the sablefish as directed on the package , but allow it to sit in the refrigerator for 30 minutes before cooking it.
- Stir some milk into the poaching liquid when making the fish stock to keep it moist.
- Coat the fish in bread crumbs and then coat it with an egg wash before cooking it.
- Top the fish with batter or bread crumbs before placing it in the oven.
How can you tell when a sablefish dish is cooked through ?
Baked sablefish is cooked throughout, not just in the center.
The cooked fish should be flaky in texture and firm to the touch.
This should take about 30 minutes for each inch of thickness.
When you insert the probe of a food thermometer into the center of baked sablefish, it should register between 145 and 150 degrees Fahrenheit.
You may also use an instant-read temperature strip to check the temperature of your sablefish.
The temperature of the fish should be between 140 degrees and 145 degrees F.
Equipment
- The Oven
Ingredients
- 4 fillets black cod
- salt and freshly ground pepper to taste
- 2 tablespoons brown sugar
- 3 tablespoons lime juice
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- nonstick cooking spray
Instructions
- Set the oven to 425 °F. Spray nonstick cooking spray on a baking pan. Add salt and pepper to the prepared dish before adding the fish.
- In the meantime, heat a small saucepan over medium heat and bring lime juice, vinegar, soy sauce, brown sugar, and a bit of salt to a boil. Simmer until thick and syrupy, about 4 to 5 minutes. Each cod filet should have a teaspoon of glaze evenly spread over it; save the extra.
- Bake the baking dish for 12 minutes, or until it is opaque and barely cooked through. Serve with the reserved glaze with mint and scallions on the side.
Video
Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.