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Fresh Alaskan Black Cod Fillet

Black cod known as Sable Fish is praised for its elegant flakey white meat.

*Min:5 Pound(s):

$22.50
Per Pound(s)

Min: 5 Pound(s)

Description

Fresh Alaskan Black Cod Fillet

Black Cod is an exceptionally rich and buttery fish. Black cod known as Sable Fish is praised for its elegant flakey white meat. Black Cod is the perfect choice for our heart-conscious customers.

 

Serving Size: 1/2 pound per person

Kosher Wild Caught

Nutritional Benefits

The flaky white, mild flavored flesh of cod is available throughout the year. It is popular as a food, a great alternative for meat protein and its versatility makes it readily adaptable to all methods of cooking. Cod livers are also processed to make cod liver oil, which is an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).

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Storage

Sablefish is especially perishable. When you get home from the market, unwrap your sablefish, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within 24 hours.

Frozen sablefish keeps two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.

Storage

Refrigerate fresh fish by first scaling, cleaning and gutting it. Place on a tray or in a lidded container and cover them tightly with plastic wrap or aluminum foil and place in the coldest part of the refrigerator. If you do freeze fish, run it under cold water, dripping wet, right to a piece of plastic wrap, then into a zip lock baggy, with all of the air squeezed out of it then lay flat in your freezer, label and date. Whole non-oily fish can be frozen for up to 6 months at -18°C or less. Whole oily fish, and all fish fillets, steaks and cutlets can be frozen for up to 3 months at -18°C or less.

Fresh caught or market fresh fish should be stored at a temperature 40°F or below and cooked fish should be kept at a temperature 140°F or higher. Raw fish can be stored in a refrigerator for 2 to 3 days.

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Nutritional Facts

Nutritional Facts

Nutritional Benefits

The flaky white, mild flavored flesh of cod is available throughout the year. It is popular as a food, a great alternative for meat protein and its versatility makes it readily adaptable to all methods of cooking. Cod livers are also processed to make cod liver oil, which is an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).

Good Points
  • No sugar
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
  • Low in sodium
  • Very high in vitamin B12
 

Nutritional Information

NutrientUnit1 Value per 100g1.0 fillet 116.0g3.0 oz 85.0g
Proximates
Water g 83.95 97.38 71.36
Energy kcal 69 80 59
Protein g 15.27 17.71 12.98
Total lipid (fat) g 0.41 0.48 0.35
Carbohydrate, by difference g 0 0 0
Fiber, total dietary g 0 0 0
Sugars, total g 0 0 0
Minerals
Calcium, Ca mg 8 9 7
Iron, Fe mg 0.16 0.19 0.14
Magnesium, Mg mg 20 23 17
Phosphorus, P mg 281 326 239
Potassium, K mg 235 273 200
Sodium, Na mg 303 351 258
Zinc, Zn mg 0.31 0.36 0.26
Vitamins
Vitamin C, total ascorbic acid mg 0 0 0
Thiamin mg 0.033 0.038 0.028
Riboflavin mg 0.045 0.052 0.038
Niacin mg 1.095 1.27 0.931
Vitamin B-6 mg 0.117 0.136 0.099
Folate, DFE µg 7 8 6
Vitamin B-12 µg 1.98 2.3 1.68
Vitamin A, RAE µg 2 2 2
Vitamin A, IU IU 6 7 5
Vitamin E (alpha-tocopherol) mg 0.54 0.63 0.46
Vitamin D (D2 + D3) µg 0.5 0.6 0.4
Vitamin D IU 20 23 17
Vitamin K (phylloquinone) µg 0 0 0
Lipids
Fatty acids, total saturated g 0.085 0.099 0.072
Fatty acids, total monounsaturated g 0.073 0.085 0.062
Fatty acids, total polyunsaturated g 0.164 0.19 0.139
Fatty acids, total trans g 0.005 0.006 0.004
Cholesterol mg 47 55 40
Other
Caffeine mg 0 0 0
Footnotes
(a)"Samples were obtained from 12 retail stores using a probability-based sampling plan.  Some fish had been treated during processing to retain moisture on thawing.  Untreated fish = 71 mg sodium/100g."

More at USDA National Nutrient Database for Standard Reference

Additional Info

Additional Info

Storage

Sablefish is especially perishable. When you get home from the market, unwrap your sablefish, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within 24 hours.

Frozen sablefish keeps two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.

Storage

Refrigerate fresh fish by first scaling, cleaning and gutting it. Place on a tray or in a lidded container and cover them tightly with plastic wrap or aluminum foil and place in the coldest part of the refrigerator. If you do freeze fish, run it under cold water, dripping wet, right to a piece of plastic wrap, then into a zip lock baggy, with all of the air squeezed out of it then lay flat in your freezer, label and date. Whole non-oily fish can be frozen for up to 6 months at -18°C or less. Whole oily fish, and all fish fillets, steaks and cutlets can be frozen for up to 3 months at -18°C or less.

Fresh caught or market fresh fish should be stored at a temperature 40°F or below and cooked fish should be kept at a temperature 140°F or higher. Raw fish can be stored in a refrigerator for 2 to 3 days.

Preparation and Cooking Tips

Fish can be cooked using various cooking methods, such as grilled, baked, broiled, roasted, poached, sautéed and fried.

Grilling: Clean the grill, lightly oil it and preheat before adding the fish. Place the seasoned fish down and don’t move it.

Baking: Preheat oven to 350 degrees F.  Portion and arrange fish steaks or fillets on a well-oiled or buttered baking dish; baste the fish halfway through the cook time.

Broiling: Preheat your broiler. Cut fish into pieces of even thickness, baste (butter, margarine, or oil), sprinkle with corn flake crumbs, and place on a broiling pan. Surface of the fish should 3-4 inches from the broiler. Broil 10-15 minutes until fish flakes easily with a fork—if the fish is opaque, it is half way cooked. It will be a solid color when it is finished.

Pan Frying: Cut fish into serving-sized pieces and season to taste. Dip fish pieces into milk or beaten egg, then roll in flour. Meanwhile, heat oil or butter in a skillet until very hot and then carefully place fish pieces into skillet until golden brown. TIP: don't place too many pieces of fish in the oil as it will reduce the overall temperature too much.

Poaching: Heat seasoned water or fish stock to approximately 180-190 degrees and place the fish in the liquid. Cover the fish entirely and poach until desired doneness—but do not boil the fish.



Preparation and Cooking Tips

Black cod, or Sablefish, has one of the highest levels of healthy Omega-3 fatty acids, which gives them that silky, rich texture and flavor. One fantastic way to prepare this is with swiss chard, olives and lemon.
To cook the fish, heat 1 tablespoon of oil in a large skillet over med/high heat. Season fish with a mixture of coarsely ground coriander and cumin, salt and pepper to taste and place skin side down in skillet. Cook until browned and crisp, 5 to 6 minutes. Turn and cook until just opaque in the center, 2 to 4 minutes more.

From there, plate the fish, serve alongside your side meals – in this instance, with your swiss chard – and enjoy your low calories and delicious meal!

Overall Customer Rating

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Quick cooking Tips

  • Fish can be cooked using various cooking methods, such as grilled, baked, broiled, roasted, poached, sautéed and fried.
  • Heat 1 tablespoon of oil in a large skillet over med/high heat.
  • Season fish with a mixture of coarsely ground coriander and cumin, salt and pepper to taste and place skin side down in skillet.
  • Cook until browned and crisp, 5 to 6 minutes.
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