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Oven Baked Black Cod Recipe
Black cod, also known as sablefish, is prized for its soft texture and buttery flavor. This recipe for Oven Baked Black Cod is easy to prepare and features the delicious flavors of soy sauce, cooking wine, and sugar for a hint of sweetness.
Prep Time
10 mins
Cook Time
10 mins
Marinating Time
1 hr
Total Time
1 hr 30 mins
Servings: 4
Calories: 113 kcal
Course:
Others
Ingredients
- 16 ounces Black Cod filets
- 1 teaspoon salt
- 2 tablespoons cooking wine
For the Marinade
- 2 tablespoon soy sauce
- 3 tablespoons water
- 3 tablespoons cooking wine
- 1 teaspoon sugar
Instructions
Marinate Black Cod
- Sprinkle both sides of the cod with salt and set it aside for 30 minutes. The salt will reduce the fishy smell by removing the excess moisture from the fish.
- Pour 2 tablespoons of cooking wine over the fish to rinse off the salt. Gently pat dry the filets dry with paper towels. Do not rinse the fish with water.
- In a bowl, mix together the ingredients for the marinade.
- Pour the marinade into a flat airtight container.
- Add the fish and turn to coat both sides with the marinade.
- Cover the container and place in the fridge for 1 hour.
Cup of Yum
Bake the Fish
- Preheat the oven to 400°F and place the rack in the center of the oven.
- Remove the fish from the marinade and use your fingers to wipe any excess marinade from the fish. If too much marinade is left on the fish, it will burn easily.
- Place the fish skin side up on a baking sheet lined with parchment paper.
- Bake for about 20 minutes or until the surface begins to blister and begins to brown. The fish does not need to be turned.
- Serve and enjoy with your favorite sides.
Nutrition Information
Calories
113kcal
(6%)
Carbohydrates
2g
(1%)
Net Carbohydrates
2g
Protein
18g
(36%)
Fat
0.5g
(1%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.1g
Trans Fat
0.01g
Cholesterol
53mg
(18%)
Sodium
1429mg
(60%)
Potassium
290mg
(8%)
Fiber
0.1g
(0%)
Sugar
1g
(2%)
Vitamin A
7IU
(0%)
Calcium
13mg
(1%)
Iron
0.4mg
(2%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 113
% Daily Value*
| Calories | 113kcal | 6% |
| Carbohydrates | 2g | 1% |
| Net Carbohydrates | 2g | |
| Protein | 18g | 36% |
| Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.1g | 1% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 53mg | 18% |
| Sodium | 1429mg | 60% |
| Potassium | 290mg | 6% |
| Fiber | 0.1g | 0% |
| Sugar | 1g | 2% |
| Vitamin A | 7IU | 0% |
| Calcium | 13mg | 1% |
| Iron | 0.4mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.