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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 Wild Alaskan Sablefish 4 oz portions, thawed
  • 1 Tablespoon Organic Extra-Virgin Olive 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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I would not buy my fish from anywhere but Vital Choice…I’m so happy to have a source for great tasting, healthy fish.
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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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WHAT OUR CUSTOMERS ARE SAYING:
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Simply put Vital Choice offers the best seafood and related products available. We have always recommended Vital Choice to clients, friends, and family. As health practitioners we value the sustainable practices and trust this company implicitly!
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Unlike anything you've seen from the grocery store…I recommend Vital Choice—my personal favorite for delicious, fresh, healthy, and completely safe canned tuna and salmon.
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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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I love the stellar quality of Vital Choice salmon! I've been recommending Vital Choice Seafood for many years now.
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Vital choice has never disappointed. Love every item I get... since eating your food, my hair, skin, and energy revitalized from clean fish and meats… it’s ALL great. Never a problem with the food arriving in great condition.
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