Panko Crusted Sablefish With Coconut Black Rice and Nectarines

(Serves 2)


  • 1/4th cup Panko breadcrumbs
  • 2- 5 oz fillets of Sablefish
  • 2 tsp’s of Furikake Seasoning
  • 1/16th tsp of salt
  • 1/16th tsp of ground ginger
  • 1/16th tsp of ground garlic
  • A little coconut oil as needed
  • 1 Nectarine
  • 1/2 cup unsweetened Coconut Milk (from a can)
  • 1/2 cup of water
  • 1/2 cup black rice (rinse and drained)
  • 1 garlic clove (minced)
  • pinch of salt

How to re-create this recipe:

  1. Pre-heat your oven to 350 degrees Fahrenheit and line a sheet tray with parchment paper.
  2. In a small saucepan bring the coconut milk to a boil, then add a pinch of salt , your minced garlic and your rice. Lower the heat, cover and simmer for 30 minutes.
  3. While that is cooking you can prep your panko topping by simply combining the panko breadcrumbs, Furikake seasoning, salt , ginger and garlic in a small bowl. Set aside.
  4. When the rice has about 15 minutes left to cook, add your fish to your sheet tray and spread some coconut oil over the top of them. Afterwards, coat each fillet with an even and generous amount of panko breadcrumbs, making sure to cover the entire fillet. Cook the fish for 15 minutes uncovered.
  5. When both the fish and rice are cooked, cut slivers out of your nectarine.
  6. Cool the rice off just a bit so its not scorching hot and add it to the center of a nice plate. Add your nectarines around the rice and place the fish on top. Enjoy!

Nourishment for your body: 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.  Black rice has a slightly nutty flavor because the bran is left on. Compared to other types of rice, black rice is one of the highest in protein and antioxidants. It gets its deep blackish/purple color from a pigment called Anthocyanin. Research shows that anthocyanins have strong anti-inflammatory properties. Cooking the rice in coconut milk adds a more luxurious mouthfeel and taste then cooking it in water.

Tips when cooking: Panko breadcrumbs are used in traditional Japanese cooking.They add a fantastic crunchy texture to anything from baked casseroles to fried foods. You can use them to make chicken cutlets. If you don’t prefer sablefish or can’t find it, this breadcrumb mixture would taste great on almost any fish you use! If you have leftover coconut milk you can use it to make smoothies, chia seed pudding, a coconut curry sauce , soup, etc.

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