Pan Seared Black Cod (Sablefish)
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Crispy on the outside and tender on the inside, this pan seared black cod is a simple yet sophisticated delicacy ready in under 20 minutes!
Sablefish (also known regionally as Black Cod) is a mild, white flaky delicacy. Its velvety texture, perfect white flakiness, and sweet flavor make it a rich meal experience, as well as a healthy, sustainable fish choice. Here at Sizzlefish, our Sablefish is a cold-water fish, native to the deep, frigid waters of the Northern Pacific. This fish is high in the omega-3 fatty acids EPA and DHA, which have a number of proven heart, brain, respiratory and other health benefits. Sablefish is also rich in nutrients like vitamin B12 and low in mercury, making it a healthy meal choice.
Creating the perfect seared black cod is easier than you think. There are a few steps you will need to follow to ensure you get the golden crust, however if you do them, you will be rewarded with a rich, buttery, golden fillet of sablefish.
Instructions for Making the Perfect Pan Seared Sablefish
- You want to make sure the black cod fillets are completely dry. Doing this will help pull away excess moisture from the outside of the fillet. Simply make sure you thaw your fillets in the refrigerator overnight. When ready to prepare them, dry the fillets with a paper towel and place on a platter to season.
- This leads into not seasoning the black cod with salt until just before you plan to cook it. If you add salt too far in advance, it will pull too much moisture from the fillets and bring it to the surface, which will defeat the purpose of drying it well beforehand.
- start heating the skillet with oil to make sure the pan and the oil are heated before adding the sablefish to the pan. This will give you that beautiful sear and keep the fillets from soaking up the oil.
Due to its high fat content, black cod is perfectly matched with a high acid accompaniment. We paired ours with a simple mixture that includes tomato and lemon along with a hint of garlic, roasted almonds and then we topped that with fresh micro greens.
½ cup Quartered Cherry Tomatoes
1 TBSP Minced Garlic
3 TBSP Sliced Roasted Almonds
1 tsp Lemon Zest
¼ cup Lemon Juice
Kosher Sea Salt, to taste
Ground Black Pepper, to taste
4, 4-6 Oz Black Cod (Sablefish) Fillets
¼ cup Micro Greens
In a medium bowl, combine the tomatoes, garlic, sliced almonds, lemon zest and lemon juice. Stir well to combine.
In a cast iron or nonstick medium skillet heat 1 to 2 tablespoon olive oil over medium heat until the oil begins to shimmer. You want to make sure the bottom of the skillet is coated with the oil.
Season the black cod fillets with salt and pepper.
When the oil is heated, add the seasoned fillets to the skillet skin-side down
Cook until the fish becomes golden brown, about 5 minutes.
Gently flip the fillets and cook an additional 3 – 5 minutes, until golden brown. The internal temperature should reach 135° F.
When the fish is done, place on a platter and garnish with the tomato mixture and micro greens.