When it comes to cooking wild fish, there is no better way to preserve its nutrients and moisture than slow cooking at 225 degrees. Sablefish is best slow cooked for 35-40 minutes at 225 degrees F. Leaner wild fish like halibut, rockfish and salmon are best cooked for up to 25 minutes to prevent over cooking. Slow cooking can be done in an oven or on a grill.
Because slow cooking protects the best characteristics of your wild fish, it is a convenient cooking technique for introducing marinades and layering flavors onto your fillet without adding much work or time to your preparation. The best marinades use the best freshest ingredients available.
Marinade Variations for Sablefish [Marinade for 20 Minutes up to 4 Hours] (add 2 Tbs oil to any marinade for halibut, rockfish and salmon)
- 1/2 c. soy sauce, lime juice and fresh thyme
- 1 fresh diced tomato, sea salt and fresh oregano or fresh thyme
- 1 Tbs miso, 4 Tbs rice wine, 2 Tsb sugar, 1/2 sweet onion sliced thin
- 2 Tbs dijon mustard, fresh lemon juice, fresh thyme
Slow cooking allows wild fish to retain more of its natural omega-3′s and water soluble nutrients. By slowly raising the temperature of the fish until it reaches desired doneness, we discourage the essential fats from piercing through the tender fillet rising to its surface from between each flaky separation as often occurs when wild fish is exposed to higher temperatures. Slow cooking may include braising, baking, crock potting, and poaching.
In support of cooking-at-home culture, for the past five years, I have promoted convenience and simplicity encouraging pan searing and baking wild fish at 350 degrees for 10 minutes per inch of thickness. May we all feel a bit more relaxed and ready to take our time with our wild fish. Spring is upon us, and like many of you, I have set aside time to enjoy the season and my cooking-at-home culture. Think of slow cooking as an alternative to high heat that permits more time to relax between preparation and serving.
Serves 3 Adults Prep Time 20 minutes Cook Time 35-40 min
|· 1 lb sablefish, aka blackcod – cut into 3 portions||· 1 c. seasoned liquid – marinade, stock, liquid aminos etc.|
Prepare: Preheat oven or grill to 225 degrees F
Place thawed fillet into the broth or marinade for 20 minutes up to 4 hours. Then baking the fish in a preheated oven or grill, cook for 35 minutes uncovered. Your slow cooked fillet may be cooked with or without the marinade or broth.
Slow cooked fish cools quickly when removed from the heat. To avoid eating room temperature slow cooked fish, preheat your serving bowls or plates. Stacking the plates on top of the oven between the burners is easiest. Rotate the stack now and then so the bottom plate doesn’t get too toasty and the top one doesn’t get skipped on the heat. This is what I end up doing most often. Dishes may be placed in the oven at the same time with the fish. Please be careful handling the hot plates, and do not touch warmed plates with your bare hands. Use oven mitts and placemats or chargers to avoid burning yourself or your table.