Food Network Sablefish Recipes

SAUTEED SABLEFISH WITH GINGER-SOY GLAZE

Steps:

• Combine first 7 ingredients in an 11 x 7-inch baking dish. Add sablefish, turning to coat. Cover and marinate in the refrigerator for 20 minutes, turning after 10 minutes.
• Remove fish from dish and reserve marinade. Sprinkle fish evenly with salt and pepper. Heat a large nonstick skillet or sauté pan over medium-high heat. Add canola oil and lay fish in pan, skin side up. Cook 5 minutes on each side or until lightly browned and to desired degree of doneness.
• While fish cooks, pour reserved marinade into a small saucepan. Bring to a boil and cook 7 minutes, or until marinade is thick enough to coat the back of a spoon.
• To assemble: Place the ramen noodles on dish and place fillet on top of the bed of ramen. Brush fish with glaze and garnish with sliced green onions.

CITRUS BAKED SABLEFISH

Steps:

• Microwave Directions: Sprinkle sablefish with salt and pepper.
• Combine lemon juice and oil in microwave proof baking dish; turn fish to coat both sides with lemon juice mixture.
• Arrange onion slices over fish.
• Cover with plastic wrap; microwave at medium 4 minutes.
• Remove cover and arrange orange slices over onion; sprinkle with parsley and cover.
• Rotate dish 1/4 turn; microwave at medium 3 to 4 minutes longer or until sablefish flakes easily when tested with a fork at thickest part.
• Oven Directions: Sprinkle sablefish with salt and pepper.
• Combine lemon juice and oil; brush on all sides of sablefish.
• Place fish in baking dish and arrange onion slices over fish; brush with remaining lemon-oil mixture.
• Bake at 400ºF, 5 minutes.
• Arrange orange slices over onion; sprinkle with parsley.
• Bake 5 to 8 minutes longer or until sablefish flakes easily when tested with a fork at thickest part.
• Recipe can be halved or doubled.

SABLEFISH

Steps:

• HEALTH BENEFITS
• Like most fish, sablefish is a great source of protein, B vitamins (especially niacin and B12), and minerals (notably selenium). It shines brightest, however, in fat content: A 5-ounce serving provides about 3 grams of heart-healthy omega-3s, namely the powerful pair of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Harvested from relatively pure waters, sablefish also has very low levels of mercury, PCBs, and dioxins compared with many other fish.
• HOW TO BUY
• Choose Alaskan or Canadian sablefish, if possible, which tend to be more sustainably harvested than sablefish from West Coast fisheries. Look for fillets or steaks with firm, moist flesh and little to no fishy smell. Sablefish freezes well, and smoked sablefish has excellent flavor; you can buy both kinds at specialty fish shops and online.
• HOW TO STORE
• Eat fresh sablefish the same day you buy it; the high oil content makes this fish especially prone to spoilage. Frozen fish should be thawed in the refrigerator, not only for safety but because thawing too quickly can compromise texture.
• PREPARATION TIP
• To grill, rub fillet all over with oil, and season with salt and pepper. Cook over medium heat until fish flakes with a fork and is opaque throughout, 3 to 4 minutes per side.
• DID YOU KNOW?
• Sablefish swim at depths as great as 9,800 feet and are among the longest-living species of fish; the oldest documented one was 94 years old.
• recipes
• Sablefish in Tomato-Saffron Stew p.167
• Hoisin-Glazed Sablefish with Bok Choy p.216
• Sablefish en Papillote with Shiitake Mushrooms and Orange p.219

BAKED FRESH CANADIAN SABLEFISH

Steps:

• Salad: Combine all ingredients.
• Place the citrus juices in a saucepan and stir over medium heat until it is reduced by 1/2. At that point set it aside. Bring the sake to a boil, dissolve in the maple syrup, let this cool. Once it is cool, take the 4 fillets Sablefish, place in a non-reactive deep dish pan, or small pan and cover with the sake/maple syrup mixture and marinate this for 24 hours, refrigerated.
• Take the Sablefish out of the marinade. On a damp cloth simply spot the fish and then, on a large cookie sheet lined with either parchment paper or waxed paper, place the fish skin-side up and flesh-side down, bake in preheated 375 degree oven for 10 minutes, then remove from heat.
• Quickly bring the orange, grapefruit and lemon juice to a boil, stir in the butter until dissolved. Add soy sauce. Check for seasoning. In 4 individual bowls equally divide the orange segments, grapefruit segments and lemon segments, place some of the soy and orange sauce in the bowls, place the fish on the top of the citrus, the salad on top of the fish and serve immediately.