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Pan-Seared Black Cod (Sablefish) with Brown Butter

This decadent pan-seared black cod (sablefish) features fish cooked in butter and then topped with a brown butter, cayenne and honey sauce.

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 2 people
Calories: 288 kcal
Course: Main Course
Cuisine: French , American

Ingredients

  • 8 ounces sablefish (black cod) Or substitute salmon
  • pinch salt, pepper
  • 1 tablespoon olive oil
  • 2 tablespoons butter, divided Or use extra olive oil
  • 1 lemon, juiced
  • 1 tablespoon honey
  • ⅛ teaspoon ground cayenne (optional)

Instructions

    Cup of Yum
  1. Pat sablefish dry.  Sprinkle fillets on both sides with salt and pepper.Allow fillets to rest at room temperature for about 15 minutes. (Cold fish is more difficult to sear.)
  2. Add olive oil and half the butter to a heavy pan. Melt butter over medium heat. Place the fillets skin-side down in the pan and cook about 4 minutes, depending on the thickness of the fillets. As the sablefish cooks, the flesh will begin to turn opaque from the bottom up. When the fish has cooked halfway through, it's ready to flip.Avoid touching the fish until the fish is ready to flip.
  3. Use a thin metal spatula to test the fish.  If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.Cook fish about 4 minutes until done. Timing will depend on the thickness of the fillet. (Watch the sides of the fillets to see when the fish is done cooking. It's finished as soon as there are no more translucent patches and it's fully opaque.)
  4. Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.Reduce heat to medium-low.  Add the remaining butter to the pan. The butter will begin to foam, and then the foam will begin to subside.Watch for brown specks to appear in the butter and for the butter to start smelling nutty. As soon as it begins to become golden (about 1 minute), add the lemon juice, stir, and then remove from heat.
  5. Pour the butter sauce into a small bowl and mix with the honey and cayenne.
  6. Brush the butter sauce over the fish. You'll see that the sablefish is incredibly soft and the flakes will be pulling apart, so the sauce will soak down into the fish.Serve the fish right away along with any extra sauce.

Notes

  • Cooking Tips:
  • Make sure to pat the fish dry.  Wet fish won't develop a crispy skin.
  • Make sure to let the fish rest at room temperature for about 15 minutes.  Cold fish tends to stick to the pan.
  • Test the fish with a thin metal spatula before attempting to flip.  If the fish doesn't release, give it another 30 seconds and try again.
  • If your butter and oil begin to smoke, lower the heat slightly.
  • Have all your ingredients prepared before beginning so that you can watch the fish carefully while it cooks.  I prep everything while the fish rests at room temperature.

Nutrition Information

Calories 288kcal (14%) Carbohydrates 14g (5%) Protein 18g (36%) Fat 19g (29%) Saturated Fat 8g (40%) Trans Fat 1g Cholesterol 83mg (28%) Sodium 445mg (19%) Potassium 352mg (10%) Fiber 2g (8%) Sugar 10g (20%) Vitamin A 421IU (8%) Vitamin C 29mg (32%) Calcium 27mg (3%) Iron 1mg (6%)

Nutrition Facts

Serving: 2people

Amount Per Serving

Calories 288

% Daily Value*

Calories 288kcal 14%
Carbohydrates 14g 5%
Protein 18g 36%
Fat 19g 29%
Saturated Fat 8g 40%
Trans Fat 1g 50%
Cholesterol 83mg 28%
Sodium 445mg 19%
Potassium 352mg 7%
Fiber 2g 8%
Sugar 10g 20%
Vitamin A 421IU 8%
Vitamin C 29mg 32%
Calcium 27mg 3%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.