Crispy Broiled Sablefish

Photo: Marcus Nilsson; Styling: Victoria Granof

Also known as black cod, sablefish is a fantastic substitution for its endangered cousin, Chilean sea bass, because it has similar rich flesh. However, it can be difficult to find and sometimes expensive. If you can't find it, substitute halibut.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 353
  • Fat: 25.3g
  • Saturated fat: 5.2g
  • Monounsaturated fat: 13.2g
  • Polyunsaturated fat: 3.3g
  • Protein: 23.9g
  • Carbohydrate: 5.6g
  • Fiber: 0.4g
  • Cholesterol: 80mg
  • Iron: 2.1mg
  • Sodium: 462mg
  • Calcium: 60mg

Ingredients

  • 1 cup cold water
  • 3 1/4 teaspoons salt, divided
  • 1 teaspoon sugar
  • 4 (6-ounce) sablefish fillets
  • 1 teaspoon Dijon mustard
  • 1 large egg white
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1 tablespoon orange rind
  • Cooking spray

Preparation

  1. 1. Preheat oven to 400°.
  2. 2. Combine 1 cup water, 1 tablespoon salt, and sugar in a shallow dish. Add sablefish fillets; let stand 15 minutes. Remove fillets from brine; pat dry. Discard brine. Sprinkle fillets with remaining 1/4 teaspoon salt. Combine mustard and egg white, stirring with a whisk until blended. Brush mustard mixture over fillets.
  3. 3. Combine panko and rind. Press panko mixture evenly over top of fillets. Place fillets on a broiler pan coated with cooking spray. Bake at 400° for 10 minutes. Remove pan from oven.
  4. 4. Preheat broiler.
  5. 5. Broil fillets 3 minutes or until brown.
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