Heather Rockwood is a food science junior and Mustang Daily food columnist.
The ways to prepare and enjoy sablefish are just about as numerous and versatile as the many names of this North Pacific Ocean inhabitant. Today we will take a moment to explore some of the names this fish goes by, and why it is beneficial for us and the environment to consider the addition of sablefish to our dinner plates.
Sablefish has a deep brown or black scale color and closely resembles a cod, so it is often referred to as black cod. However, despite its similarities in looks, the sablefish is actually not part of the cod family at all. Instead, the black cod is part of the Anoplopomatidae family.
The sablefish is rich in healthy long-chain omega 3 fatty acids, both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — approximately as much EPA and DHA as the seafood superstar wild salmon. These polyunsaturated “good” fats found in many fish, including sablefish, have been linked to many studies that indicate the consumption of these fatty acids can work to lower the risk of heart disease.
Researchers have found that atherosclerosis, the damage in the blood vessels that causes heart disease and stroke is caused by inflammation in the arterial walls, and omega 3 fatty acids are known to combat this damage directly as they work as natural anti-inflammatory agents.
The sablefish’s naturally high oil and fat content gives it an exceptional flavorful, succulent texture and makes it undeniably tasty. It even gives it rights to another nickname: butterfish. However, be careful with this nickname as another fish, escolar or Hawaiian walu, is often marketed under this name as well. Mistaking these two fish can lead to some unwanted and embarrassing consequences. Although escolar is sometimes advertised by the same alluring name as black cod “butterfish,” it is not the same fish or quality of fish at all.
Escolar butterfish typically causes frequent trips to the restroom, an uncontrollable orange leakage and well … need I say more? Don’t be alarmed though, these undesirable characteristics are not caused by black cod butterfish. So, as with many other areas of life, with your increased knowledge of the subject, you can save yourself from a little embarrassment — just be sure to check with your local fishmonger when you see the advertised butterfish name, and make sure it is sablefish and not escolar.
Sablefish can be purchased in many different forms, including whole, dressed fish, fillets, steaks, frozen or fresh. The many varieties are accompanied by the many cooking methods, including baking, broiling, microwaving, poaching, sautéing, smoking and grilling. So no matter what your cooking experience or flavor preference, this fish makes prepping and eating easier than you ever thought possible.
Easy to cook, good for you and flavorful — what more could this fish offer in order to make it onto your plate?
Well, add on good for the environment as well. The Alaskan sablefish was rated the ECO-Best fish by the Environmental Defense Fund (EDF). The fishing methods, bottom longlines, produce very little bycatch or harm to the bottom line ocean habitat. Individual fishing quota systems in place in Alaska allow fishermen to work under safe conditions and obtain fair prices for their catches while maintaining a sustainable and healthy fish population.
Alaska is home to the largest portion of sablefish catches. However, Oregon, Washington and California ocean waters combined typically account for just under one-third of the United States harvest. This third of the catch is marked as ECO-OK by the EDF.
This week, as you fish your mind for quick and delicious dinner ideas, don’t forget the sablefish. It’s a hook, line and sinker that is sure to please the crowds.
HINT: Next week we celebrate the _____ movement that seeks to offer better prices, decent working conditions and local sustainability to benefit the farmers and workers of developing countries.
Citrus Sablefish
Ingredients
2 Sablefish fillets (3-4oz. each)
1 Tbs. fresh squeezed lemon juice
½ a small onion thinly sliced
1 citrus fruit peeled and sliced (orange, grapefruit or lemon)
2 Tbs. butter or olive oil
Fresh parsley
Salt and pepper to taste
Directions
Sprinkle sablefish with salt and pepper. Combine lemon juice and butter/oil; brush on all sides of sablefish. Place fish in baking dish and arrange onion slice over fish; brush with remaining lemon-oil mixture. Bake at 400°F for five minutes. Arrange orange slices over onion; sprinkle with parsley. Bake five to eight minutes longer or until fish flakes easily when tested with a fork at thickest part.