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Honey Garlic Sablefish with Broccoli 

This buttery, flaky pan-seared sablefish is sweet, savory and garlicky in a good way. Pair it with broccoli for a restaurant quality meal that’s ready in minutes.
Course Entree, Main Course
Cuisine American
Keyword black cod recipe, sablefish recipes
Prep Time 5 minutes
Cook Time 15 minutes
Servings 4
Calories 254kcal

Ingredients

  • 1 pound Alaska sablefish (black cod), cut into 4 fillets
  • 12 ounces fresh broccoli florets
  • 3 tbsp grapeseed other neutral-tasting oil, divided
  • 3 tbsp coconut aminos, reduced sodium soy sauce or tamari
  • 5 tbsp honey
  • 1 tsp toasted sesame oil
  • 4 cloves fresh garlic, grated
  • 1 inch fresh ginger, grated
  • ½ tsp crushed red pepper flakes
  • Coarse salt and pepper to taste
  • Cooked rice for serving (optional)

Instructions

  • Preheat the oven to 400°F. Spritz a baking sheet with oil or line with parchment. Set aside.
  • Whisk 2 tablespoons grapeseed oil, coconut aminos, honey, toasted sesame oil, garlic, ginger and red pepper flakes in a medium bowl until well combined. Or shake all ingredients in a jar with a lid.
  • Add ⅓ cup of honey garlic sauce to the broccoli florets in a large bowl. Toss to coat. Place on a prepared baking sheet in a single layer. Roast 15 minutes, or until the broccoli is caramelized.
  • Pat the fish dry. Season with coarse salt and cracked black pepper. 
  • Heat a large skillet over medium-high heat with 1 tablespoon grapeseed oil. When the oil is hot but not smoking, add the sablefish with the skin side up. Cook about until seared and golden, about 4 minutes. Flip. 
  • Add the remaining honey garlic sauce to the skillet. Cook about 5 minutes, until the sauce is reduced by about half and the fish is cooked to 145°F. Baste the cod with the sauce generously. Serve warm with a side of warm broccoli and rice, if desired.

Notes

TIPS:
  • This recipe works best when using thawed fish. Simply thaw overnight in the refrigerator or under cool water for 30 minutes on the day of prep.
  • Be sure to pat the fish dry before adding to the skillet. This will help create a good sear and also reduce splatter.
  • Adjust the cook time based on the thickness of the fish.

Nutrition

Calories: 254kcal | Carbohydrates: 26g | Protein: 20g | Fat: 9g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 53mg | Sodium: 547mg | Potassium: 570mg | Fiber: 2g | Sugar: 19g | Vitamin A: 611IU | Vitamin C: 77mg | Calcium: 57mg | Iron: 1mg