Sablefish is also very high in the Omega 3 fatty acids EPA
and DHA. In fact, it has as much EPA and DHA as wild salmon, if not more. Wild
Alaskan Sablefish is extremely low in PCBs, dioxins, and mercury as well. Can
we say Sable is the perfect fish? Well, we won’t go that far – pick some up for
your July 4th holiday and taste for yourself!
Here are some awesome marinades for your Sablefish. These
are mouthwatering as it is…imagine after you put them on the grill!
Lemon Herb Marinade
Ingredients
1/3 cup olive or vegetable oil
1/4 cup lemon juice
1 tablespoon chopped fresh or 1 teaspoon dried basil
leaves
2 teaspoons chopped fresh or 1/2 teaspoon dried thyme
leaves
1/4 teaspoon salt
1/4 teaspoon pepper
2 cloves garlic, finely chopped
In shallow glass or plastic dish or resealable food-storage
plastic bag, mix all ingredients. Add about 1 pound fish, 1 pound boneless
chicken, about 3 1/2 pounds bone-in chicken or about 1 pound seafood; turn to
coat with marinade. Cover dish or seal bag and refrigerate at least 30 minutes
but no longer than 24 hours.
Remove meat from marinade; reserve marinade. Grill meat as
desired, brushing occasionally with marinade. Heat remaining marinade to
boiling to serve as sauce with grilled meat.
White Wine-Dijon Fish Marinade
Ingredients
2 cups dry white wine
2 tablespoons fresh lemon juice
2 tablespoons Dijon mustard
2 teaspoons salt
2 teaspoons ground pepper
1/2 teaspoon cayenne pepper
1 lb tilapia, halibut or salmon
salt and pepper, to taste
fresh lemon slices
In a large bowl, whisk together white wine, lemon juice,
Dijon mustard, salt, pepper and cayenne pepper. Add fish and cover bowl with
plastic wrap. Marinate in refrigerator at least 8 hours or overnight
(preferably 12 hours).
Preheat oven to 425 degrees F. Lightly spray a baking dish
with cooking spray.
Remove fish from marinade and place in prepared baking dish.
Sprinkle with salt and pepper, then top with fresh lemon slices.
Bake 20-25 minutes or until opaque and lightly brown on
edges. Remove from oven; serve immediately.
4 sable fillets without skin (6oz each)
1 Tbsp sugar
2 Tbsp mirin (Japanese sweet rice wine)
1/4 cup canola oil
1/2 cup white miso (a.k.a. shiro miso)
At least 2 hours before cooking or up to 24
1 Tbsp sugar
2 Tbsp mirin (Japanese sweet rice wine)
1/4 cup canola oil
1/2 cup white miso (a.k.a. shiro miso)
At least 2 hours before cooking or up to 24
In a medium bowl, combine sugar, mirin, canola, and miso.
Whisk thoroughly to combine. Add sable and coat with marinade. Cover and
refrigerate for 2 - 24 hours. Preheat the oven to 300F. Wrap a
broiler pan with foil. Wipe all the marinade off the fish using paper towels
and place it on the boiler pan. Turn on the broiler. Broil sable 4 inches
away from the flame just until browned, 3-5 minutes. You might need to adjust
the distance from the flame and timing to suit your broiler. Keep a close eye
on the fish. If you see no color after 2 minutes, move it a little closer to
the heating element. If you see too much color, move it further down. If the
first side browned, but you still have more than half your estimated cooking
time* left, flip the fish and brown the second side. To test for doneness,
separate the flakes in the thickest part and look inside. Sable is done when a
trace of translucency remains in the center or when an instant read thermometer
inserted in the center reads 115F (thermometer only works well on pieces
thicker than 1 inch). If the fish is not cooked through after the broiling
step, reduce the heat to 300F and finish cooking fish in the middle of the oven.
Estimated cooking time and flipping: Plan on 6-8
minutes total cooking time (broiling, plus finishing in the oven if necessary)
per inch of thickness. If you are working with fillets thicker than 1.5 inches
or have a particularly powerful broiler, you'll be able to flip the fish and
brown it on both sides. But if the first side takes more than half your
estimated cooking time to brown, don't flip the fish. Just turn off the broiler
and finish it in the oven.
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