Seared Sablefish in Yogurt Sauce

There is a famous proverb about cooking fish: “Fish, to taste good, must swim three times: in water, in butter, and in wine.”

Today, I defied this tradition by cooking a sablefish fillet without butter or wine. I tried to cook the fish with something new—plain yogurt.

Seared Sablefish in Yogurt Sauce

Sablefish, scientifically known as “Anoplopoma fimbria” and commonly known as black cod, Alaskan cod, or butterfish, is a deep sea white-flesh fish famous for its flaky texture and mild flavor. To preserve the tender taste of the fish, I figured it might be a good idea to try a sauce base that does not contain a buttery or oily flavor, such as plain yogurt.

To compliment the natural taste of the sablefish, I used freshly diced celery and carrots along with unsalted pistachio seeds. I also used a little ground chicken to add some excitement 🙂

Ingredients:

- One sablefish fillet (1/3 to ½ pound) - One fresh lemon - 1/3 cup of freshly diced celery - 1/3 cup of freshly diced carrots - 1/4 cup of unsalted pistachio seeds - 1 to 2 cups of plain yogurt - ½ to 1 cup of ground chicken (optional)

– One sablefish fillet (1/3 to ½ pound)
– One fresh lemon
– 1/3 cup of freshly diced celery
– 1/3 cup of freshly diced carrots
– 1/4 cup of unsalted pistachio seeds
– 1 to 2 cups of plain yogurt
– ½ to 1 cup of ground chicken (optional)

Procedure:

Add the sablefish fillet to a heated pan, and turn heat to medium-low. Cook for about 5 minutes or when both sides turn golden brown.

Add the sablefish fillet to a heated pan, and turn heat to medium-low. Cook for about 5 minutes or when both sides turn golden brown.

Place the yogurt-based mixed sauce on the plate, and add the fillet on top of the sauce. Ready to eat!

Place the yogurt-based mixed sauce on the plate, and add the fillet on top of the sauce. Ready to eat!

My experiment turned out to be quite delightful: the plain yogurt added moisture to the fillet’s texture, and celery and carrots permeated the yogurt sauce with a garden fresh taste—all have nicely preserved the tender flavor of the sablefish.

Another famous saying flashed over my mind: “Better to be happy with the cod fish in your plate now, than to linger for the taste of a tuna that is still swimming in the sea.”

I am happy with my black cod today. Perhaps next time, I’ll try something new for tuna.

8 thoughts on “Seared Sablefish in Yogurt Sauce

  1. Pingback: Meet and Greet 3 | Chape Personal Trainer

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