Baked Fresh Canadian Sablefish Food

HERB-ROASTED FISH

Steps:

• Preheat the oven to 400 degrees.
• Place the fish fillet on a piece of parchment paper and sprinkle it with the salt and pepper. Drizzle the lemon juice and olive oil over the top of the fillet. Lay the thyme on top and place the olives next to the fillet.
• Beat the egg together with 1 tablespoon of water for an egg wash. Brush the egg wash around the edge of the parchment paper and fold it in half. Carefully fold the edge of the parchment paper under and around the fish to make a package. Place the package on a sheet pan and cook for 12 to 15 minutes, until the fish is cooked through. Serve hot in the parchment paper.

SABLEFISH

Steps:

• HEALTH BENEFITS
• 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
• 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
• 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
• 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?
• 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
• Sablefish in Tomato-Saffron Stew p.167
• Hoisin-Glazed Sablefish with Bok Choy p.216
• Sablefish en Papillote with Shiitake Mushrooms and Orange p.219