DietsToday

Honey Garlic Black Cod with Broccoli

This buttery, flaky pan-seared sablefish is nice, savory and garlicky in a great way. Pair it with broccoli for a restaurant high quality meal that’s prepared in minutes.

skillet with cooked sablefish and the glaze

This put up is sponsored by Alaska Seafood.

This Honey Garlic Alaska Sablefish recipe is prepared in about 20 minutes. And that’s even should you neglect to thaw the fish (as a result of you may cook dinner it from frozen)!

Right here’s what you’ll want

Alaska sablefish (also called black cod)
Recent or frozen broccoli
Grapeseed different neutral-tasting oil
Coconut aminos, decreased sodium soy sauce or tamari
Honey
Toasted sesame oil
Recent garlic
Recent ginger
Crushed purple pepper flakes

Sure. I do know. The listing appears somewhat lengthy. However when you collect the sauce elements, it goes shortly. Promise!

Ingredients on a grey board. Sablefish in plastic, honey, oil, soy sauce, sesame oil, red pepper flakes in bowls, whole pieces of garlic and ginger.

Why I favor Alaska Seafood

It’s at all times wild and sustainable. Alaskan fishermen harvest solely as a lot fish as science tells them the atmosphere can deal with. This permits the marine ecosystem and seafood species to proceed to replenish 12 months after 12 months.

Alaska is the nation’s largest supply of home wild-caught seafood. Actually, almost 60 % of all wild seafood and 95 % of untamed salmon harvested within the U.S. comes from Alaska.

If you happen to haven’t observed earlier than, make sure to Ask for Alaska or search for “Alaska” on packaging and on restaurant and meals supply menus to ensure that you’re getting wild and sustainably harvested seafood.

Greatest technique to cook dinner sablefish

For this recipe, I selected Alaska sablefish, also called black cod.

I adore it for its wealthy, buttery texture when cooked. I feel it really works effectively broiled with a glazed or pan- seared like this recipe. This succulent fish is kind of forgiving making it an amazing one to begin with in case you are new to cooking seafood.

However you may swap in different fish. Alaska seafood consists of a wide range of species, together with salmon, cod, pollock, halibut, crab and extra, which can be obtainable contemporary, frozen or canned year-round. For this recipe, salmon would work nice but in addition halibut with a number of changes to the cooking time.

Sablefish is an effective supply of omega- 3 fatty acids however with a gentle taste that most individuals will get pleasure from. And as I’ve talked about many instances earlier than, omega- 3s are important for everybody for his or her immune and heart-health advantages, however particularly for kids’s mind and improvement.

Actually, the US authorities simply launched their up to date Dietary Pointers for Individuals which recommends consuming seafood 2-3 instances per week for everybody 12 months and older.

Is frozen fish okay?

YES! Actually, I typically favor it. I stay in Atlanta. The closest ocean is a number of hours away. We don’t get a whole lot of contemporary fish. Right here’s the factor…

Frozen wild seafood makes shopping for, meal planning and cooking seafood simple; Alaska freezes its seafood simply after it leaves the water to make sure freshness and it may be ready in as little as quarter-hour – no thawing required.

Which means I can maintain frozen fish available to make a meal in minutes at any time. No thawing required and no operating out to seek out contemporary fish at a seafood counter the day of!

Let’s make this recipe

Whisk the sauce elements collectively (or shake in a jar)

Whisking the sauce ingredients in a bowl.

Sauce the greens.

Pouring the sauce onto the broccoli florets in a stainless steel mixing bowl.

Slice, season, sear and baste the fish. Sauce and serve the fish!

Close up of a spoon dripping glaze over the cooked sablefish in a skillet.

Make sure to watch me make this Honey Garlic Sablefish on Instagram the place I shared it as a part of #AskForAlaska #SeafoodSunday.

Ideas for achievement

Pat the fish dry. I made this recipe utilizing thawed black sablefish (thawed in a single day within the fridge). Eradicating extra water from the fish will permit for max contact and a great sear.

Don’t overcrowd the pan. Preserving the skillet sizzling is a key to creating a pleasant sear and enhanced taste. Overcrowding can cool the pan and in addition have an effect on that browning course of leaving you with steamed fish as a substitute.

Depart the fish alone. One of many largest errors individuals make when cooking fish is shifting it round an excessive amount of. To keep away from rips and tears, let the fish cook dinner for not less than 3-5 minutes earlier than making an attempt to maneuver it.

Don’t overcook the fish. This one is difficult. I do know. Cooking a thick versus skinny fillet will drastically have an effect on cook dinner instances. And with apply you’re going to get used to the symptoms.

You’ll know when the fish is completed by contact and timing. However I like to recommend utilizing a meat thermometer to cook dinner fish to a secure inside temperature of 145°F, or till the fish is opaque and flakes simply with a fork.

Substitutions

Don’t have any broccoli? Change it up. Although you may want to regulate the cooking time a bit, you may completely swap in Brussels sprouts inexperienced beans or cauliflower. Or serve the fish with a inexperienced salad.

Soy sauce. Decreased sodium soy sauce provides wealthy, deep taste to the honey garlic sauce. To make this a gluten-free recipe, use tamari. To make this a soy- and gluten-free recipe use coconut aminos instead of the soy sauce. You may swap these in equal quantities. You may discover that coconut aminos provides a bit extra sweetness and fewer wealthy taste to the sauce nevertheless.

Don’t have contemporary ginger? I favor contemporary for the punch of taste however floor ginger can work in a pinch. Strive 1 tsp floor ginger for the 1 inch contemporary ginger root.

Honey garlic sablefish with broccoli on a white plate.

How one can serve this recipe

This recipe goes effectively with rice or quinoa on the aspect. The primary time I made it, I flaked the fish over brown rice and added the broccoli to make a bowl.

It’s additionally excellent for date evening!

Plate the sablefish with an additional drizzle of honey garlic sauce, your date’s favourite roasted greens and a glass of white wine.

Print Recipe

Honey Garlic Sablefish with Broccoli 

This buttery, flaky pan-seared sablefish is nice, savory and garlicky in a great way. Pair it with broccoli for a restaurant high quality meal that’s prepared in minutes.

Prep Time5 minutes

Cook dinner Time15 minutes

Course: Entree, Predominant Course

Delicacies: American

Key phrase: black cod recipe, sablefish recipes

Servings: 4

Energy: 254kcal

Elements

  • 1 pound Alaska sablefish (black cod), lower into 4 fillets
  • 12 ounces contemporary broccoli florets
  • 3 tbsp grapeseed different neutral-tasting oil, divided
  • 3 tbsp coconut aminos, decreased sodium soy sauce or tamari
  • 5 tbsp honey
  • 1 tsp toasted sesame oil
  • 4 cloves contemporary garlic, grated
  • 1 inch contemporary ginger, grated
  • ½ tsp crushed purple pepper flakes
  • Coarse salt and pepper to style
  • Cooked rice for serving (non-obligatory)

Directions

  • Preheat the oven to 400°F. Spritz a baking sheet with oil or line with parchment. Put aside.

  • Whisk 2 tablespoons grapeseed oil, coconut aminos, honey, toasted sesame oil, garlic, ginger and purple pepper flakes in a medium bowl till effectively mixed. Or shake all elements in a jar with a lid.

  • Add ⅓ cup of honey garlic sauce to the broccoli florets in a big bowl. Toss to coat. Place on a ready baking sheet in a single layer. Roast quarter-hour, or till the broccoli is caramelized.

  • Pat the fish dry. Season with coarse salt and cracked black pepper. 

  • Warmth a big skillet over medium-high warmth with 1 tablespoon grapeseed oil. When the oil is sizzling however not smoking, add the sablefish with the pores and skin aspect up. Cook dinner about till seared and golden, about 4 minutes. Flip. 

  • Add the remaining honey garlic sauce to the skillet. Cook dinner about 5 minutes, till the sauce is decreased by about half and the fish is cooked to 145°F. Baste the cod with the sauce generously. Serve heat with a aspect of heat broccoli and rice, if desired.

Notes

TIPS:

  • This recipe works greatest when utilizing thawed fish. Merely thaw in a single day within the fridge or below cool water for half-hour on the day of prep.
  • Make sure to pat the fish dry earlier than including to the skillet. This can assist create a great sear and in addition scale back splatter.
  • Modify the cook dinner time based mostly on the thickness of the fish.

Vitamin

Energy: 254kcal | Carbohydrates: 26g | Protein: 20g | Fats: 9g | Saturated Fats: 1g | Trans Fats: 1g | Ldl cholesterol: 53mg | Sodium: 547mg | Potassium: 570mg | Fiber: 2g | Sugar: 19g | Vitamin A: 611IU | Vitamin C: 77mg | Calcium: 57mg | Iron: 1mg

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