Sablefish, also known as Black Cod, is one of my favorite fish. It is rich in good Omega 3 fats (containing EPA and DHA ) and tastes buttery and delicious. Sometimes I am lucky enough to find it in the seafood section of my market place. If not, I order it from my favorite online seafood market, Vitalchoice.
Sablefish boasts many of the same nutrients found in wild salmon such as vitamin B12. Its rich, succulent taste and texture are often compared to sea bass. Since it is an oily, fatty fish, it is much less likely to contain heavy metals. Muscle fish like tuna and mahi mahi are more prone to accumulating heavy metals especially if they originate in polluted waters. If you cannot find Sablefish, you can substitute any other fish instead. This coriander crust also goes great with any meat.
- 2 fillets (6-8 oz) Sablefish (or Black Cod), Halibut, Cod or other mild (wild) white fish
- 2 Tablespoons butter, coconut oil or ghee
- 2 Tablespoons whole Coriander seeds
- 1 Tablespoon Celtic Sea Salt
- ¼ cup dry white wine
- 1 Tabelspoon butter, coconut oil or ghee
- Minced parsley for garnish
- Place whole coriander seeds and salt in a mortar and pestle. If you do not have this old fashioned device, you can use a coffee grinder, blender or food processor. Grind up seeds and salt until smooth.
- Rub mixture all over flesh side of filets.
- Heat butter in a skillet over medium high heat.
- Place fish in skillet and sauté on flesh side first for about 4-5 minutes until fish is no longer opaque on the sides. Flip over and cook on skin side for one minute longer. (You can also check for doneness by inserting a fork or knife into the center of the fish. If there is no give, it is done. If it still feels bouncy, it needs more time).
- Remove from skillet once tender and set aside. (I prefer my fish slightly undercooked). Add wine to pan and let simmer for 2-3 minutes while scraping up any browned bits from the pan. Whisk in an additional tablespoon of butter, coconut oil or ghee to finish the sauce.
- Serve fish with remaining sauce from the pan, some parsley, a lemon wedge and a seasonal veggie of your choice.