Vital Choice - Wild Seafood & Organics
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Honey-Broiled Sablefish (Black Cod)


Those in the know can't help extolling the wonders of sablefish (AKA black cod) to all who will listen. Sablefish is perhaps the richest, most succulent fish in the sea, with an omega-3 content as high as King salmon and even more oil overall. Although sablefish resembles cod, it's actually a member of the unrelated Anoplopomatidae family, a group of fish found only in the North Pacific.

Thanks to its rich oil content, Alaska sablefish is exceptionally flavorful and very filling, which is why we offer our regular and smoked sablefish in four-ounce portions. (Our flash-smoked sablefish is not fully cured, so it still requires cooking.)

Our sablefish is harvested sustainably by longline fishermen in cold, deep, Alaskan waters, where the world's largest population thrives.


Honey-Broiled Sablefish (Black Cod)
Adapted from a recipe By Chef Bob Tam of P.F. Chang's China Bistro

Serves 2

2 sablefish fillets (4 oz each)
1/2 teaspoon dark soy*
1
 teaspoon honey
10
12 pieces fine julienne-sliced ginger
2 teaspoon low-sodium natural soy sauce (tamari)
Juice of a lemon wedge
1 tablespoon organic extra virgin olive or macadamia nut oil
1 teaspoon shallots, minced
1/2 teaspoon organic extra virgin olive or macadamia nut oil
1 cup greens (such as pea sprouts, spinach or mizuna)
Pinch of sea salt

  • Brush fillets with dark soy; marinate 5‒10 minutes. Heat broiler to medium (350 F). Pat fish dry with paper towel; brush on honey. Place fish on oil-brushed broiler pan. Broil 5‒7 inches from heat, about 3‒5 minutes, until top caramelizes and just until fish is opaque throughout; keep warm.

  • In a dry sauté pan over medium heat, cook ginger just until it begins to brown. Add 2 tablespoons soy sauce, lemon juice and 1 tablespoon of oil. Heat 1 more minute; cover and keep warm.

  • Sauté shallots in 1/2 teaspoon oil over medium heat. Stir in greens and sea salt; cook just until greens begin to wilt. Mound greens in center of serving plate. Place fillets on top of greens; drizzle sauce over fish and around plate.

*Available in Asian specialty markets. Or, use two tablespoons low-sodium natural soy sauce (tamari).

Nutrients per serving: 315 calories, 24 g total fat, 7 g saturated fat, 69% calories from fat, 71 mg cholesterol, 17 g protein, 7 g carbohydrate, 1 g fiber, 938 mg sodium, 62 mg calcium, and 3.3 g omega-3 fatty acids.


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Vitalchoice.com is my favorite source for wild Alaskan salmon, sablefish, sardines, and other fish rich in omega-3s... I can't tell you how many messages I get from people thanking me for recommending Vital Choice.
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Vital Box captures the fresh-caught quality of succulent, sustainably harvested Alaskan salmon and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest.
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