5 from 20 votes
Black Cod Teriyaki (Sablefish Recipe)
Black Cod Teriyaki features sablefish marinated in a sauce of rice vinegar, soy sauce, ginger, garlic, wasabi, and sugar, then baked until tender and flaky. This method highlights the delicate texture and rich flavor of sablefish while layering on a balanced teriyaki glaze. The sauce is reduced to intensify the savory-sweet notes, making this dish suitable as a main course paired with simple sides or rice.
Prep Time
30 mins
Cook Time
10 mins
Total Time
40 mins
Servings:
2
people
Calories:
192 kcal
Course:
Main Course
Cuisine:
Japanese
Ingredients
- 8 ounces Sablefish Or substitute salmon, aka black cod
- ¼ cup rice vinegar
- ¼ cup soy sauce Use gluten-free certified if needed, or tamari
- 1 tablespoon ginger shaved or paste
- 2 garlic cloves, minced
- 1 teaspoon wasabi or horseradish
- 2 teaspoons white sugar or brown sugar
- 1 tablespoon olive oil
Instructions
- Whisk or blend together vinegar, soy sauce, ginger, garlic, wasabi (or horseradish), and sugar. Marinate sablefish in sauce for at least 30 minutes, or overnight. (Refrigerate while marinating.)
- Preheat oven to 400°F.Brush oil in an oven-safe pan or casserole dish. (Sablefish can be large, so make sure the pan or dish is long enough.)Use your fingers to brush the marinade off of the sablefish and move it to the prepared pan. Reserve marinade.Slide the pan into the oven.Cook sablefish for 10 minutes per 1" thickness, or until the fish easily flakes apart with a fork.Sablefish is very delicate and flaky: do not flip the fish halfway through cooking.
- While the sablefish cooks, pour the marinade into a small pot.Heat over medium heat until it comes to a boil, and then simmer for 2-3 minutes, lowering heat if necessary. Remove from heat and cover the pan to keep the sauce warm.
- When the sablefish is done cooking, remove it from the oven and brush the teriyaki sauce over the fish. Divide the remaining sauce and serve it on the side or drizzled over side dishes (like rice or vegetables.)Serve the fish immediately.
Cup of Yum
Notes
- Portion large sablefish fillets before cooking by scoring the skin with a sharp knife; the skin will separate during baking.
- Use gluten-free soy sauce or tamari if dietary restrictions require it.
- Marinate the fish at least 30 minutes or overnight for deeper flavor.
Nutrition Information
Calories
192kcal
(10%)
Carbohydrates
7g
(2%)
Protein
21g
(42%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Cholesterol
53mg
(18%)
Sodium
1968mg
(82%)
Potassium
328mg
(7%)
Fiber
1g
(4%)
Sugar
5g
(10%)
Vitamin C
2mg
(2%)
Calcium
20mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2 people
Amount Per Serving
Calories 192
% Daily Value*
| Calories | 192kcal | 10% |
| Carbohydrates | 7g | 2% |
| Protein | 21g | 42% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 53mg | 18% |
| Sodium | 1968mg | 82% |
| Potassium | 328mg | 7% |
| Fiber | 1g | 4% |
| Sugar | 5g | 10% |
| Vitamin C | 2mg | 2% |
| Calcium | 20mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.