Black Cod — also known as Butterfish and Sablefish – contains as much as 30% more heart-healthy omega-3 fatty acids as wild salmon, except King Salmon. This delicacy has a soft texture and buttery richness (similar to Chilean Sea Bass) that makes this fish highly prized overseas, particularly in Japan. It’s no wonder that it’s also popularly known as ‘Butterfish’. Black Cod survives in the deep frigid waters of the North Pacific which is why it accumulates a substantial amount of essential fatty acids.
This fish has a very mild flavor as opposed to other types, such as salmon or mackerel. Due to it’s mildness, Black Cod is easily enlivened with savory flavors, such as this Hawaiian habanero marinade. It’s made from a base of natural soy sauce and is blended with silky papaya habanero chili preserves, tangy orange juice, a kick of fresh ginger, and an added dash of heat (jalapeno peppers). Serve over a bed of Japanese buckwheat noodles (soba) and a side of steamed broccoli for an absolutely heavenly meal. Drizzle the cooking juices over everything and enjoy!
Print the Shopping List - Hawaiian Habanero Black Cod
1. Pre-heat oven to 400°F.
2. Mix ingredients in a small bowl:
- 1/4 cup preservative-free soy sauce (such as tamari)
- 1/4 cup Earth & Vine® Papaya Orange Habanero Preserves (available at Whole Foods Market)
- 1/4 cup freshly squeezed orange juice (about 1 small orange)
- 2 Tbsp. mirin (Japanese rice cooking wine)
- 1 1/2 tsp. grated fresh ginger
- 1/2 tsp. chopped jalapeño pepper
2. Rinse 1 1/2 to 2 lbs. of Black Cod in clean, cold water and pat dry.
3. Place fish in a glass 9 x 13″ baking dish.
4. Pour marinade over the fish.
5. Bake uncovered for 10 minutes (do not turn over). Fish should flake easily and be extremely moist.
6. Garnish with 1 Tbsp. of sesame seeds.
Makes 4 servings.
E ‘ai ka-ua!
© 2009 Karen Owoc and The Health Reporter™. All Rights Reserved.