Sablefish (Cooked by Dry Heat)
Sablefish, also known as black cod, is a delicately flavorful and rich fish renowned for its buttery texture and high omega-3 fatty acid content. When prepared using dry heat methods, such as baking, broiling, or grilling, it retains its moist, tender flesh, offering a satisfying and healthy addition to your meal repertoire. Here, we explore the nutritional benefits and details of cooked sablefish, providing insight into its impressive nutrient profile.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 250 kcal |
| Protein | 17.19 g |
| Total Fat | 19.62 g |
| Saturated Fat | 4.099 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 45 mg |
| Iron | 1.64 mg |
| Magnesium | 71 mg |
| Phosphorus | 215 mg |
| Potassium | 459 mg |
| Sodium | 72 mg |
| Zinc | 0.41 mg |
| Copper | 0.028 mg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.122 mg |
| Riboflavin (B2) | 0.115 mg |
| Niacin (B3) | 5.128 mg |
| Vitamin B6 | 0.346 mg |
| Folate (B9) | 17 mcg |
| Vitamin B12 | 1.44 mcg |
| Vitamin A | 102 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sablefish is a type of fish and, as such, is a known allergen. If you have a fish allergy, it is crucial to avoid consuming sablefish. It is also important to be mindful of any cross-contamination risks when preparing and serving sablefish, especially in environments where other fish or shellfish are present.
Dietary Preferences
Sablefish can be enjoyed by those following various dietary preferences, including:
- Paleo: As a natural, nutrient-dense food, sablefish is an excellent choice for those following a paleo diet.
- Keto: With its low carbohydrate content and high healthy fat, sablefish fits perfectly into a ketogenic eating plan.
- Gluten-Free: Naturally gluten-free, sablefish is a safe and flavorful protein source for individuals with gluten sensitivities.
- Dairy-Free: This fish is free of dairy and can be incorporated into dairy-free and vegan meal plans, though it is not suitable for a fully vegan diet.
- Low Sodium: While sablefish does contain some sodium, it is relatively moderate compared to processed foods, making it an acceptable choice for those aiming to limit sodium intake.
Advice for Cooking and Serving
When cooking sablefish, you can enhance its naturally rich and flaky texture with a variety of dry heat cooking methods. Grilling and broiling are excellent options, allowing the fish to retain its moisture and delicate flavor. Alternatively, baking sablefish at a moderate temperature ensures even cooking while preserving its tenderness.
Pair sablefish with vibrant, fresh sides such as roasted vegetables, quinoa, or a light salad to balance the richness of the fish. A squeeze of fresh lemon or a drizzle of olive oil can complement the savory notes of the sablefish, adding a touch of brightness and depth.
Conclusion
Sablefish is a nutritious and versatile seafood choice, packed with protein, healthy fats, and essential vitamins and minerals. Its rich flavor and buttery texture make it a favorite among seafood enthusiasts, while its impressive nutrient profile supports a variety of health benefits. Whether you’re following a specific dietary preference or simply looking for a flavorful addition to your meals, sablefish is an excellent option to include in your cooking repertoire.
