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black cod recipe

Black Cod Recipe: A Comprehensive Guide to Mastering This Flavorful Fish

Black cod, also known as sablefish, is a rich, buttery fish that is often considered a delicacy due to its tender texture and deep, flavorful taste. This versatile fish pairs well with a variety of ingredients, including citrus, herbs, and rich sauces. In this recipe, we’ll teach you how to prepare a pan-seared black cod with a delicious lemon garlic butter sauce, making it the perfect dish for a quick weeknight dinner or a special occasion.

  • Total Time: 13 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 4 black cod fillets (6 oz each)
  • Salt and pepper, to taste
  • 2 tablespoons olive oil
  • 4 tablespoons butter
  • 3 cloves garlic, minced
  • 1 tablespoon fresh lemon juice
  • Zest of 1 lemon
  • 1 tablespoon fresh parsley, chopped (for garnish)
  • 1 teaspoon fresh thyme (optional)

Instructions

  • Prepare the Fish:
    Pat the black cod fillets dry with a paper towel to remove excess moisture. Season both sides with salt and pepper.

  • Sear the Fish:
    Heat olive oil in a non-stick skillet over medium-high heat. Once hot, add the black cod fillets, skin-side down (if applicable). Cook for 3-4 minutes without moving the fish, allowing the skin to crisp. Flip the fillets over and cook for another 2-3 minutes, or until the fish flakes easily with a fork.

  • Prepare the Lemon Garlic Butter Sauce:
    While the fish is cooking, melt the butter in a separate saucepan over medium heat. Add minced garlic and cook for 1-2 minutes, until fragrant. Stir in the lemon juice and lemon zest. If desired, add fresh thyme for extra flavor. Season with a pinch of salt and pepper.

  • Finish the Dish:
    Once the fish is cooked, remove the fillets from the skillet and place them on serving plates. Drizzle the lemon garlic butter sauce over the fish and garnish with chopped fresh parsley.

  • Serve:
    Serve with a side of your choice, such as roasted vegetables, rice, or a green salad. Enjoy your rich and buttery black cod!

Notes

  • Substitute for Butter: If you prefer, you can substitute the butter with olive oil or avocado oil for a lighter version.
  • Thyme and Garlic: Fresh thyme adds a nice earthy flavor to the sauce, but you can omit it if preferred.
  • Cooking Time: Depending on the thickness of the black cod fillets, cooking times may vary slightly. Ensure the fish reaches an internal temperature of 145°F (63°C) for optimal doneness.
  • Author: Astrid
  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Category: Main Course
  • Method: Pan-Seared
  • Cuisine: American
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 fillet with sauce
  • Calories: 310 kcal
  • Sugar: 2g
  • Sodium: 250mg
  • Fat: 24g
  • Saturated Fat: 8g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 1g
  • Protein: 23g
  • Cholesterol: 75mg