Poached Sablefish with Cherry Sauce
Also referred to as black cod, sablefish from the deep waters of the North Pacific has a pearly-white buttery flesh with a similar texture to halibut. It’s exceptionally high in heart-healthy omega-3 fats as well as selenium, an antioxidant linked to reduced risk of type 2 diabetes. Currently, wild sablefish populations in the waters off Alaska and BC are healthy due to stringent catch limits and sustainable fishing methods.
Sablefish is one of the more expensive seafood options, so consider serving it for special occasions. Poaching the fillets will assure your splurge stays deliciously tender, while a topping of cherry juice reduction makes it even more luxe.
1 cup (250 mL) black cherry juice
2 Tbsp (30 mL) balsamic vinegar
1 Tbsp (15 mL) coconut sugar, sucanat, or other raw style sugar
1 whole star anise
5 cups (1.25 L) reduced sodium chicken broth
4 - 6 oz (170 g) skinless sablefish fillets
Place cherry juice, vinegar, sugar, and star anise in small saucepan and bring to gentle boil. Reduce heat to medium and simmer, uncovered, until sauce thickens, about 17 minutes. Don’t let the sauce go to the point of turning into a very thick sticky paste.
Meanwhile, place broth and 1 cup (250 mL) water in large skillet and bring to a very slight simmer. Gently place sablefish fillets in broth, flesh side down, and cook for 10 minutes, or until flesh is opaque throughout. Adjust heat as needed during cooking to maintain only a very mild simmer; you don’t want to boil the fish. Using spatula, transfer fillets to serving plates and season with salt and pepper. Top with cherry sauce.
Serves 4.
Each serving contains: 388 calories; 24 g protein; 26 g total fat (5 g sat. fat, 0 g trans fat); 13 g total carbohydrates (11 g sugars, 0 g fibre); 267 mg sodium
source: "Catch of the Day", alive #364, February 2013
Poached Sablefish with Cherry Sauce
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
