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Herb-Marinated Sablefish with Spring Vegetables

  • Sablefish (black cod)
  • Heart healthy
  • Wheat/Gluten free
  • Pan-sear
  • Grace Parisi
  • Active Time:30 min
  • Total Time:30 min
  • Servings:2
  • Difficulty:Intermediate
Photo by Julia Gartland

Rich and buttery sablefish (black cod) is pan-seared and then finished in the oven to tender perfection. After cooking, it gets a quick dunk in an herby vinaigrette—called a “post-marinade”—which keeps the herbs especially bright and fresh. Spring veggies are quickly sautéed while the fish cooks and all is done in less than 30 minutes.


  • 8 ounces baby red or white new potatoes, halved

  • 3 tablespoons white wine vinegar

  • ⅓ cup extra virgin olive oil, plus more for sautéing

  • 1½ teaspoons grainy mustard

  • Salt and freshly ground pepper

  • 1½ tablespoons chopped fresh flat-leaf parsley

  • 1 portion sablefish (9 to 12 ounces) cut into 2 piecesAvailable In Our Premium Subscription Box

  • 4 ounces asparagus, trimmed and cut into 1-inch lengths

  • 4 ounces sugar snap peas, trimmed and halved crosswise

  • 1 whole scallion, trimmed and cut into 1-inch lengths


Cook the Potatoes

Preheat the oven to broil with a rack 6 inches from the heat source. Bring a small saucepan of salted water to a boil over high heat. Add the potatoes and cook until tender when pierced with the tip of a knife, about 8 minutes. Drain and set aside.

Make the Marinade

In a medium, shallow bowl, whisk together the vinegar, oil, and mustard, then season with salt and pepper. Stir in the parsley and set aside.

Cook the Fish

Pat the fish dry with paper towels and season lightly with salt and pepper. In a medium nonstick skillet, heat 1 teaspoon oil over medium-high heat until shimmering. Add the fish skin side down and cook, pressing to set the skin for 1 minute. Cook until the skin is crisp, about 3 minutes longer.

Transfer the fish, skin side down, to a small baking sheet. Broil until the fish is cooked through and registers 135°F on an instant-read thermometer, 3 to 4 minutes, depending on the thickness of the filet. Transfer the fish to the bowl with the vinaigrette and spoon it over top, coating well. Set aside while you sauté the vegetables.

Cook the Vegetables

Heat 1 teaspoon oil in the skillet over medium-high heat. Add the asparagus, snap peas, scallion, and reserved potatoes. Season with salt and pepper. Cook, stirring occasionally, until the vegetables are bright green and crisp-tender, about 3 minutes.

Finish and Serve

Using a slotted spatula, divide the fish between two plates. Add the vegetables, dividing evenly. Drizzle all with some of the vinaigrette, and serve.

Premium Seafood Subscription Box delivery of halibut and sockeye portions
Premium Seafood Subscription Box delivery of halibut and sockeye portions

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Pro Tips

Pair it Up

The lightly charred flavors of the sablefish (black cod) pair nicely with the oak of a Napa Valley chardonnay. For something different, a California sauvignon blanc with a little oak and richness would also be tasty.

Level It Up

White asparagus are especially delicate and delicious. Add a few to the mix for variety.

Change It Up

Flake any left over sablefish (black cod) into warm, cooked pasta along with the vegetables. Toss with a touch of cream for a delightful seafood pasta primavera.

Lighten It Up

Extra virgin olive oil can help reduce inflammation and joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with the heart-healthy omega-3 fatty acids found in sablefish (black cod).


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