Citrus Baked Sablefish Food

CITRUS-SOY GLAZED BLACK COD

Steps:

• Preheat oven to 425 degrees. Spray a baking dish with cooking spray. Season fish with salt and pepper and place in prepared dish.
• Meanwhile, add brown sugar, lime juice, vinegar, soy sauce, and pinch of salt to a small saucepan and bring to a boil over medium heat. Simmer until thick and syrupy, 4 to 5 minutes. Spoon about 1 teaspoon of glaze evenly over each cod filet; reserve any remaining glaze.
• Transfer baking dish to oven and bake until opaque and just cooked through, about 12 minutes. Garnished with mint and scallions; serve with reserved glaze.

BAKED FRESH CANADIAN SABLEFISH

Steps:

• Salad: Combine all ingredients.
• Place the citrus juices in a saucepan and stir over medium heat until it is reduced by 1/2. At that point set it aside. Bring the sake to a boil, dissolve in the maple syrup, let this cool. Once it is cool, take the 4 fillets Sablefish, place in a non-reactive deep dish pan, or small pan and cover with the sake/maple syrup mixture and marinate this for 24 hours, refrigerated.
• Take the Sablefish out of the marinade. On a damp cloth simply spot the fish and then, on a large cookie sheet lined with either parchment paper or waxed paper, place the fish skin-side up and flesh-side down, bake in preheated 375 degree oven for 10 minutes, then remove from heat.
• Quickly bring the orange, grapefruit and lemon juice to a boil, stir in the butter until dissolved. Add soy sauce. Check for seasoning. In 4 individual bowls equally divide the orange segments, grapefruit segments and lemon segments, place some of the soy and orange sauce in the bowls, place the fish on the top of the citrus, the salad on top of the fish and serve immediately.

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

BAKED CITRUS SALMON

Steps:

• Preheat oven to 350 degrees F (175 degrees C).
• Arrange orange slices in a single layer in the bottom of a medium baking dish (reserving 2 slices of blood orange and two slices of naval orange). Place salmon on oranges, drizzle with honey. Spread starfruit jam over salmon and sprinkle with nutmeg, salt, pepper, and lemon zest. squeeze lemon juice over the salmon and cover with reserved orange slices.
• Cover baking dish with foil and bake 30 to 35 minutes in the preheated oven,.
• uncover and broil on low for another 3 minutes until easily flaked with a fork.
• serve with steamed green beans tossed with bacon and browned butter.