As published in Ecoparent Magazine www.ecoparent.ca
Sablefish is a succulent, buttery, cold water white fish with a mild flavour that lends itself well to marinades. Also known as black cod, sablefish is an excellent source of those healthy omega-3 oils, critical for brain health and heart support.
This recipe features an earthy maple and miso combination which is a bit of a spinoff of a Japanese eggplant dish I love, Nasu Dengaku. The marinade has similar ingredients, marrying the combination of sweet, salty, savoury/umami, pungent, spicy, and acid that is united by an underlying nutty smokiness that is so satisfying! If you have a vegetarian in the family who you don’t want to leave out of this indulgent delight, you can always substitute eggplant for the sablefish. While it doesn’t come with its own supply of omega-3 oil, eggplant loves to soak up healthy fats (like coconut oil!).
4-5 ounce black cod fillets
2 Tbsp miso paste*
2 Tbsp warm water
2 Tbsp pure maple syrup
2 tsp mirin or rice vinegar
2 tsp freshly grated ginger
Pinch ground chipotle pepper
* You can substitute the miso paste and water with 3 Tbsp of tamari, if desired.
1 Whisk marinade ingredients until smooth and pour into a shallow dish. Rinse and pat fish dry, then add to the marinade, turn to coat, and refrigerate for at least 20 minutes and up to an hour.
2 Preheat oven to 400°F. Place a large cast iron pan over medium-high heat. Once hot, remove fish from marinade, season with salt and pepper, lightly drizzle with coconut oil, and add fish to pan, skin side up. Cook for 30 seconds, until browned, and flip skin side down. Sear until crisp, about 4 minutes.
3 Transfer pan to oven and bake for 4-6 minutes, or until flesh looks opaque in centre, or flakes when poked with a fork.
Note: If you don’t have a cast iron pan, you can broil the fish instead. Place the fillets on a small baking sheet, skin side down, and broil for 7-9 minutes, until opaque.
Vegetarian Option: Miso Maple Eggplant
I like to use light purple Japanese eggplants for this dish as they are extra creamy and tender when cooked, but feel free to use whatever eggplant you have on hand—just keep in mind they may take a bit longer to cook!
1 Preheat oven to broil. Slice eggplant in half, lengthwise, and with a knife, score the inside flesh of each half in a criss-cross pattern.
2 Sauté, skin side down, in a hot coconut oil-greased cast iron pan, until skin begins to brown.
3 Flip eggplant over, cover, and continue to cook for 3-4 minutes until eggplant is cooked through and inside has browned.
4 Transfer eggplant to a greased baking sheet, skin side down. Brush each piece with marinade.
5 Broil for 4 minutes, until caramelized.