Miso Glazed Sablefish & $200 Giveaway!

Main Dishes

First things first…ANOTHER GIVEAWAY!!!

This is the last post of my fish series with Haida Wild  featuring their incredible seafood. The first giveaway was SUCH a success that they are giving away another $200 in fresh fish (of your choice) delivered right to the lucky winner’s door with free shipping (open to residents of Canada and the USA)!*

To enter simply:

  1. Follow both @fraichenutrition and @haida_wild on Instagram AND tag a friend on the Instagram post featuring the Miso Glazed Sablefish on the @fraichenutrition account.
  2. Subscribe to the Haida Wild Newsletter here (it’s the teal box with the two blank fields to fill out half-way down the page).

The winner will be drawn on November 4th and announced on November 5th, good luck!

CONGRATULATIONS NATALIE MCCRAE!

*Haida Wild can only ship to locations that Fedex priority overnight service delivers to. Therefore, some remote locations may not be eligible.

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Let’s be honest, I think that you would have to be living under a rock to not know that fish is healthy for you.  The omega-3 fats in fish are known to be anti-inflammatory, reducing the risk of heart disease, cancer and possibly depression and ADHD.

Intuitively, when we think of omega-3 rich fish, we think of salmon.  And rightfully so, salmon is packed with omega-3 fats and is SO healthy for us!  Therefore you may be surprised to know that sablefish, otherwise known as black cod, can have up to 50% more omega-3 fats (DHA and EPA) than some types of salmon.  Sablefish has just over 1500mg of DHA and EPA per 3 oz serving (wild salmon has around 900mg of DHA and EPA per 3 oz). The great thing is that our bodies store these fats, therefore we don’t need to take them every day!  Though there’s no official consensus, it’s generally recommended that we get 250-500mg of EPA and DHA per day.

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Sablefish is really something else.  It is firm with a rich flavour and delicate texture, which makes it incredibly versatile when it comes to cooking.  It’s actually nicknamed ‘butterfish’ for this reason, as it literally melts in your mouth when prepared correctly.  You can buy it here and have it delivered straight to your door ‘fresh frozen’ (the best quality you can get and is where many top-end restaurants source their fish!).

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This honey miso marinade and glaze really compliments the richness of the fish.  Sablefish hadn’t been a part of my cooking repertoire until recently, but I’m so glad I found it!  I served this dish with some vegetables stir fried in peanut oil, grated ginger, crushed garlic and a dash of soy sauce along with some jasmine steamed rice.

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Serves 4

 

Ingredients:

  • 3 Tbsp. honey
  • 1/4 c. soy sauce
  • 1 large clove garlic, crushed
  • 1 Tbsp. grated ginger
  • 1 Tbsp. miso (I used MUGI)
  • 1 Tbsp. sesame oil
  • 1 Tbsp. black vinegar
  • 4 thawed filets Haida Wild Sablefish
  • 2-4 Tbsp. canola oil (enough to cover the bottom of the pan)
  • 3 green onions, sliced

 

Directions:

  1. Preheat the oven to 450F on broil and place a rack at the second highest level in the oven.
  2. In a medium bowl, mix together the honey, soy sauce, garlic, ginger, miso, sesame oil and black vinegar with a whisk.
  3. Rinse and pat the fish dry. Place the fish skin-side-up in a 9×13″ baking dish and pour the marinade over the fish.  Let it sit for at least a half hour, up to a couple of hours.
  4. Heat the oil in an oven-proof frying pan over medium-high heat.  Place the filets skin-side-up on the pan and cook for 2 minutes, enough to get a sear on the fish.  Pour the extra marinade into a small saucepan and simmer to reduce it to a thick syrup-like consistency.  Flip the fish over and put the pan in the oven: cook for 2-4 minutes, depending on the thickness of your fish (the thicker the fish, the longer it takes to cook it).
  5. Remove the fish from the oven, brush (or drizzle) with approximately 1 tablespoon of marinade on the top of each filet, and sprinkle with the green onions.
  6. Serve immediately!

 

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