Sablefish With Green Tiger Zucchini, Capers And Herbs

Black Cod AKA Sable pic 2

How to re-create this recipe:


(Serves 2)

  • 1 Tablespoon of Red Palm Oil
  • 2- 4 oz Fillets of Sablefish (A.K.A. Black Cod)
  • 1 Green Tiger Zucchini (It’s a hybrid variety that you may find at your local farmer’s market)
  • 2 Garlic cloves (Minced)
  • 2 Teaspoons of capers
  • 1/2 a Teaspoon of Red Pepper Flakes
  • 1/8 of a Teaspoon of Saffron
  • 8 Tarragon Leaves
  • 1 Teaspoon of Maple Syrup
  • 1 Scallion (for garnish)

Putting it together:

  1. Pre-heat your oven to 350 degrees Fahrenheit and line a small baking pan with parchment paper. Place Fish on baking pan and sprinkle salt over the side facing up. Once oven reaches the desired temperature, bake fish uncovered for 20 minutes.
  2. While Fish is baking, you can make the vegetable saute that will go over the fish.
  3. Quarter your Zucchini and dice it into medium sized pieces (set aside). Mince your two garlic cloves, chop your Scallion into very small pieces,  and tear off 8 fresh Tarragon Leaves.
  4. In a large saute pan on medium heat, heat up 1 Tablespoon of Palm Oil. To that add the minced garlic and let that cook for about a minute or so till garlic infuses into the oil. Add all your Zucchini and saute for about 3 minutes tossing the zucchini in the pan to make sure they are all coated with the oil. Add your Capers, Red Pepper Flakes, Saffron, Tarragon Leaves and Maple syrup and saute for another 2 minutes or so until your Zucchini looks slightly translucent and cooked through. Add salt to taste.
  5. When fish is done cooking, place fish on whatever nice serving dish you would like to use and with a slotted spoon top the fish with the vegetable saute. Garnish with scallions.

Nourishment for your body:  Red Palm Oil is a wonderful oil to pair with this fish because Red Palm oil is rich and buttery in flavor just like Sablefish! Red Palm Oil also contains vitamins A and E.  The color of the oil is vibrant against the white flesh of the fish. Sablefish (Black Cod) is one of my absolute favorite fish to buy. The flavor to me is reminiscent of a milder version of Chilean Sea Bass. It is low in mercury, high in Omega 3 fatty acids, and rich in Vitamin B-12.  The only problem is that it is a rare find. Most big retail supermarkets don’t typically sell Sablefish. If you happen to come across it, do yourself a favor and purchase it! Some fish departments can also special order this fish for you if you ask but they may want you to place a large order of that fish. I recently purchased this fish at Gadaleto’s Seafood Market in New Paltz, NY. They sell superb high quality fish and a wide variety of species which is always nice. Like, who would have thought that BlowFish Tails were a thing!? Zucchini is loaded with health benefits galore! It is full of vitamins (particularly B vitamins), aids in weight loss and helps to prevent diseases.

Tips when cooking: This dish would pair well with a side of Black rice (A.K.A The Forbidden Rice). You can also saute some other types of summer squash varieties with the Zucchini to give it a nice contrast. Patty pan squash could be used with the Zucchini or instead of it.

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