Also indexed as: Smoked Black Cod
Preparation, uses, and tips
The secret to successful sablefish cookery is to not overcook it. Whichever of the
following cooking methods you choose, your sablefish will be cooked when its flesh becomes
opaque yet is still moist on the inside.
Place sablefish in a greased baking dish and place on a baking sheet. Brush with melted
butter or oil and season with salt and pepper, cover with a sauce, or wrap in oiled foil. Bake
in a preheated 450°F (230°C) oven until done, about 10 minutes per inch (about
2.5cm) of thickness of the fish.
Place fillets over perforated foil on the grill, 4 to 6 inches (about 10 to 15cm) above
prepared coals or fire. Baste with butter, oil, or marinade and close hood of grill. Cook
until fish is opaque and moist on the inside, 6 to 8 minutes.
Place seasoned and/or marinated sablefish on a well-greased broiler pan. Broil under a
preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Cook until opaque and moist on
the inside, 6 to 10 minutes.
Dredge sablefish steaks or fillets with seasoned flour, crumbs, or cornmeal. Shake off any
extra coating and fry in a small amount of hot butter or oil, turning once halfway through
cooking time. Cook until fish is opaque and moist on the inside, 4 to 8 minutes.
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in sablefish, then
cover pan and keep the liquid at a simmer for about 8 minutes per inch (about 2.5cm) of
thickness of the fish.
Place sablefish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of
rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil
through cooking time, 8 to 10 minutes per inch (about 2.5cm) thickness of the fish.
Sablefish can be found fresh, as frozen fillets and steaks, or commercially smoked and
called smoked black cod. The quality of the fish varies with the depth of water at which it is
caught—the deeper the better.
Sablefish, 1 fillet (5.3 oz.) (150g) (cooked,
Total Fat: 29.6g
*Excellent source of: Selenium (70mcg), Niacin (7.7mg), and Vitamin B12 (2.2mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
When cooked (dry heat), sablefish provides 1.909 grams of omega-3 fatty acids, derived from EPA (0.867g), DHA
(0.92g), and ALA (0.122g), per 100 grams of sablefish.