Also known as butterfish or black cod (though it’s not related to codfish), this large cold-water fish lives in the north Pacific Ocean. Its flaky white flesh is flavorful and, yes, buttery, with an omega-3 oil content that rivals that of salmon. Sablefish tastes milder than other fatty fish, but, like them, it can be prepared by high-heat cooking methods such as grilling. Limited supplies and high demand in Japan have driven up the price of sablefish, but it’s a healthful and flavorful splurge. (And it’s an environmentally sound choice.)

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

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

Step 2

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

Step 3

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

Step 4

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?

Step 5

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

Step 6

Sablefish in Tomato-Saffron Stew p.167

　　

Step 7

Hoisin-Glazed Sablefish with Bok Choy p.216

　　

Step 8

Sablefish en Papillote with Shiitake Mushrooms and Orange p.219

　　Power Foods