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How to Prepare Black Cod

By Natalie Smith, Ph.D.

Black cod, better known as sablefish or butterfish, is an oily fish with a smooth texture. Black cod is commonly caught in the cooler waters off Alaska. Enjoy black cod as a guilt-free option for your next dinner party or backyard barbecue. It's a sustainable fish, according the Monterey Bay Aquarium Seafood Watch website. This fish is best prepared sautéed or grilled for maximum flavor.

Sautéed Black Cod

Heat 3 tbsp. olive oil in a sauté pan over high heat.

Add black cod fillets, bones removed, with the skin side down and lower the heat to medium. Sauté the fish for three minutes.

Turn the cod over in the pan and cook the other side for two to four minutes more or until the texture of the fish is flaky and the fish is opaque all the way through.

Season the fish to taste and serve warm.

Grilled Black Cod

Rinse the cod and place it on a wire rack to let the air circulate around it. This will form a protective skin around the fish that will prevent it from burning on the grill.

Preheat the grill to medium, or 350 degrees.

Coat both sides of the fillets with olive oil and season them to taste. Place the fillets on the grill with the skin-side down.

Grill the cod for 12 to 15 minutes. Do not turn the fillets or they may fall apart. When they are finished they will be opaque all the way through and have a flaky texture.

Tips

Ask the representative at the fish counter to remove the bones for you when you purchase the black cod. You can cook the black cod bone-in, but if you are serving the fish to children or if you prefer not to have the hassle of pulling out the bones as you eat, remove them.

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