Black Cod Recipe – A Delicious, Tender and Healthy Seafood Dish

This Black Cod Recipe highlights the rich, buttery texture of black cod (also known as sablefish), paired with a flavorful marinade that complements the fish’s natural richness. Perfect for seafood lovers, this recipe is simple yet packed with savory and sweet flavors, making it a great dish for weeknight dinners or special occasions.

Why You’ll Love This Recipe:

This Black Cod Recipe is beloved for its simplicity and the incredible depth of flavor it offers. The combination of soy sauce, ginger, and miso gives the black cod a savory, slightly sweet glaze that complements its natural richness. Black cod is a prized fish known for its tender, melt-in-your-mouth texture, making this recipe perfect for both seafood beginners and enthusiasts alike. Plus, it’s easy to prepare, making it a great option for weeknight meals or entertaining guests.

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Black Cod Recipe – A Delicious, Tender and Healthy Seafood Dish

Course: MainCuisine: Asian-inspiredDifficulty: Easy to Moderate

Servings

4

servings

Prep time

10

minutes

Cooking time

15

minutes

Calories

300

kcal

This Black Cod Recipe is beloved for its simplicity and the incredible depth of flavor it offers. The combination of soy sauce, ginger, and miso gives the black cod a savory, slightly sweet glaze that complements its natural richness.

Ingredients

• 4 black cod fillets (about 6 ounces each)

• ⅓ cup soy sauce (or tamari for gluten-free option)

• ¼ cup mirin (sweet rice wine)

• ¼ cup sake (can substitute water or vegetable broth for non-alcoholic version)

• 2 tablespoons brown sugar

• 2 tablespoons miso paste (optional for a richer flavor)

• 1 tablespoon fresh ginger, grated

• 1 tablespoon sesame oil

• 2 cloves garlic, minced

• 2 green onions, thinly sliced (for garnish)

• Sesame seeds (for garnish)

• Lemon wedges (for serving)

Directions

• Marinate the Black Cod:
  In a small bowl, whisk together the soy sauce, mirin, sake (or water/broth), brown sugar, miso paste (if using), grated ginger, sesame oil, and minced garlic. Mix until the sugar and miso dissolve. Place the black cod fillets in a shallow dish and pour the marinade over the fish. Ensure the fillets are fully coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours, to allow the flavors to penetrate the fish.
• Prepare the Oven:
  Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it to save you the fish from sticking.
• Cook the Black Cod:
  Remove the black cod fillets from the marinade and shake off any excess. Place the fillets skin-side down on the prepared baking sheet. Bake in the preheated oven for 10-12 mins, or till the fish is cooked thru and flakes easily with a fork. For a caramelized, crispy finish, you can broil the fillets for an additional 2-3 minutes, keeping a close eye on them to prevent burning.
• Garnish and Serve:
  Once cooked, remove the black cod from the oven and let it rest for a minute. Garnish the fillets with thinly sliced green onions, sesame seeds, and a squeeze of fresh lemon juice. Serve with steamed rice, sautéed vegetables, or a simple salad for a complete meal.

Notes

• Substitutes: If black cod is unavailable, salmon or sea bass are excellent alternatives for this recipe.
• Make it Gluten-Free: Use tamari instead of soy sauce to make this recipe gluten-free.
• Storage: Leftover black cod can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or oven to maintain its texture.

Health Benefits of Black Cod Recipe

1. Rich in Omega-3 Fatty Acids: Black cod is packed with heart-healthy omega-3s, which help reduce inflammation, improve brain function, and support cardiovascular health.
2. High-Quality Protein: This fish provides a great source of lean protein, essential for muscle repair and overall body function, without adding excessive calories.
3. Low in Mercury: Black cod is a low-mercury fish, making it a safe choice for regular consumption, even for pregnant women and children.
4. Supports Weight Management: With a good balance of healthy fats and protein, black cod keeps you full longer, helping with appetite control and weight management.
5. Boosts Brain Health: Omega-3s found in black cod are known to support cognitive function and reduce the risk of neurodegenerative diseases, promoting brain health.
6. Improves Skin Health: The healthy fats in black cod help maintain skin hydration and elasticity, contributing to a more radiant complexion.

Enjoy this Black Cod Recipe not only for its amazing taste but also for its valuable contribution to a healthy diet!

FAQs for Black Cod Recipe:

1. What is black cod?
Black cod, also known as sablefish, is a delicate, buttery fish found in the cold waters of the Pacific Ocean. It’s prized for its high-fat content, which gives it a rich and tender texture when cooked.

2. Can I use a different kind fish for this recipe?
Yes, if black cod isn’t available, you can substitute it with other fatty fish like salmon or Chilean sea bass.Keep in mind that the cooking time may additionally vary barely relying on the thickness of the fillets.

3. Is black cod very healthy?
Yes, black cod is rich in omega-3 fatty acids, which are beneficial for heart health and brain function. It’s also a great source of protein and low in mercury, making it a healthy seafood choice.

4. How long can I marinate black cod?
You can marinate black cod for a minimum of 30 minutes and up to 2 hours. Marinating it for too long can overpower the delicate flavor of the fish.

Nutrition (Per Serving):

• Calories: 320
• Protein: 26g
• Carbs: 12g
• Fat: 19g
• Omega-3: High
• Cholesterol: 55mg
• Sodium: 650mg

Conclusion:

This Black Cod Recipe is a flavorful and nutritious seafood dish that will impress both family and friends. The rich, buttery texture of black cod combined with the savory-sweet marinade creates a mouthwatering meal that’s easy to make. Whether you’re a seafood lover or new to cooking fish, this recipe is a must-try. Serve it with steamed rice, sautéed vegetables, or a simple salad for a balanced and delicious dinner.