Servings
Font
Back
0 from 30 votes

Black Cod Teriyaki (Sablefish Recipe)

This easy black cod (or sablefish) recipe is made by marinating fish in homemade teriyaki sauce and baking it until it's tender and flaky.

Prep Time
30 mins
Cook Time
30 mins
Total Time
40 mins
Servings: 2 people
Calories: 192 kcal
Course: Main Course
Cuisine: Japanese

Ingredients

  • 8 ounces sablefish (black cod) Or substitute salmon
  • ¼ cup rice vinegar
  • ¼ cup soy sauce or tamari Use gluten-free certified if needed
  • 1 tablespoon shaved ginger (or ginger paste)
  • 2 garlic cloves, minced
  • 1 teaspoon wasabi OR horseradish
  • 2 teaspoons sugar (white or brown)
  • 1 tablespoon olive oil

Instructions

    Cup of Yum
  1. 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.)
  2. 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.
  3. 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.
  4. 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.

Notes

  • How to Fillet Sablefish: If you have a side of sablefish, or a fillet that seems too big, use a fillet knife (or your sharpest knife) to cut the sablefish into individual portions before baking.  If you can't cut through the skin, that's ok.  Score the skin with the knife, and it will separate with the fillets while cooking.

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 (9%) Fiber 1g (4%) Sugar 5g (10%) Vitamin C 2mg (2%) Calcium 20mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 2people

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.