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Sablefish

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Preparation, Uses, & Tips

The secret to successful sablefish cookery is to not overcook it. Whichever of the following cooking methods you choose, your sablefish will be cooked when its flesh becomes opaque yet is still moist on the inside.

Baking

Place sablefish in a greased baking dish and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, cover with a sauce, or wrap in oiled foil. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes per inch (about 2.5cm) of thickness of the fish.

Grilling

Place fillets over perforated foil on the grill, 4 to 6 inches (about 10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close hood of grill. Cook until fish is opaque and moist on the inside, 6 to 8 minutes.

Broiling

Place seasoned and/or marinated sablefish on a well-greased broiler pan. Broil under a preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Cook until opaque and moist on the inside, 6 to 10 minutes.

Pan-frying

Dredge sablefish steaks or fillets with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until fish is opaque and moist on the inside, 4 to 8 minutes.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in sablefish, then cover pan and keep the liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness of the fish.

Steaming

Place sablefish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time, 8 to 10 minutes per inch (about 2.5cm) thickness of the fish.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.

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