Pan Seared Sablefish (Black Cod) with White Wine Tomatoes
This pan seared sablefish recipe is done completely on the stovetop! A simple preparation served with a simple side dish (or pour over sauce) of cherry tomatoes, shallots and white wine.
Turn the clock back to this time last year, and I didn’t even know sablefish existed! Sablefish (or Black Cod) is a fatty, flaky white fish. It’s new to me, but we love cooking with it.
“No lie – 30 minutes and we were eating a restaurant quality meal. Baked potato and steamed broccoli on the side. Give it a try.”
-LF
Sablefish recipes can be hard to come by, especially ones that pair it with the proper amount of acidity.
Since sablefish is a rich, fatty fish, I enjoy it most when paired with a good amount of acid, whether it be wine, lemon juice or vinegar! The acid helps balance the fattiness of the fish.
“This was outstanding! And so easy to make. I recently received sablefish from Butcher Box and picked a recipe from Blackberry Babe. I hope Butcher Box lets me order an entire box full of sablefish because I intend to make this regularly. #sogood #lowcarb #delicious“
-SmartWayKeto
Other than being super delicious, what I love most about this sablefish recipe is that it’s made entirely in one large skillet!
How to Make Pan Seared Sablefish with White Wine Tomatoes
- First, you will cook the fish fillets first with a quick sear. Your goal is for a golden-brown crust to form on each side of the fish!
- Then, you place fish on a plate to rest while you use the same skillet to work up the tomatoes.
- To finish the dish, use the same pan! I used fresh yellow grape tomatoes from our garden, but you can use any variety that you can find at the store.
- Allow the tomatoes, shallots and garlic to reduce down along with the white wine. If your tomatoes are being a bit slow to cook down, you can always poke them with a fork or a knife to speed up the process.
You can add additional vegetables to this dish if desired.
I recommend adding mushrooms, fresh spinach or arugula alongside the tomatoes.
I love to add lemon zest and fresh green onions from our garden as well, towards the end of cooking. Delish!
Sablefish is found in very deep waters and can have limited distribution. It’s known for its rich, buttery flavor.
I love sablefish because its high fat content makes it VERY difficult to overcook. It can be absolutely falling apart, and still be moist!
Substitutions for Sablefish:
If you want to try this recipe, but can’t find sablefish, here are a few substitution suggestions:
- Salmon: Salmon has a different flavor, but it’s very similar in texture and fat content. You have to love those fatty acids!
- Monkfish: Monkfish is nice and fatty, and similar in texture to sablefish. But, whatever you do, don’t Google what a Monkfish looks like. It’s one ugly fish!
- Sea Bass: Chilean Seabass is probably the most similar to Sablefish all around.
- Cod or Haddock: The mild, meaty filets are a great substitute.
- Halibut: Halibut is similar is flavor, but much leaner. You may want to add some extra fat (like butter) to the dish to compensate.
If you love this recipe, I think you’ll also enjoy my Pan Seared Cod with Tarragon Cream Sauce recipe!
Never made sablefish before getting some from Butcher’s Box. Looked at this recipe, and said yip, this looks good. It was better than good; it was superb. Simple, flavorful, and 100% keto. It even made my cauliflower rice amazing! Suggest that you measure out ALL the ingredients and have them ready to add in sequence, as this goes quickly. Looks like I’ll be looking for more sablefish…!!
-Cathy
Pan Seared Sablefish (Black Cod) with White Wine Tomatoes
Ingredients
- 1 tablespoon avocado oil or olive oil, divided
For the fish:
- 1 pound sablefish, cut into 3-4 individual filets
- ¼ teaspoon salt
- ¼ teaspoon garlic powder
- ⅛ teaspoon pepper
For the wine braised tomatoes:
- 8 ounces grape tomatoes
- ½ small shallot, thinly sliced
- 1 garlic clove, minced
- 1 cup dry white wine
- ¼ cup chicken broth
- 1 tablespoon fresh thyme, minced
Instructions
- Rinse each piece of fish with cold water, then pat fish dry with a paper towel to remove excess moisture.
- Season both sides of the fish with salt, black pepper and garlic powder. Allow fish fillets to come to room temperature (about 20 minutes), if time allows.
- Add 2 teaspoons of avocado oil to large nonstick skillet. Heat oil on medium-high heat.
- Add fish fillets skin-side down to pan and sear for 4-5 minutes until skin crisps and turns golden brown.
- Carefully flip the fish and sear for 2-3 minutes on the fleshy side of the filet.
- Remove fish from skillet and allow to rest on a plate.
- To the same skillet, add 1 teaspoon of oil and adjust burner to medium heat.
- As the oil heats, scrape the bottom of the pan to remove any remaining bits of fish.
- Add grape tomatoes and shallots to skillet. Sauté for 2-3 minutes until tomatoes begin to soften. You may want to prick the larger tomatoes with a fork to help speed their cooking time.
- Add garlic and sauté for an additional 30 seconds. Watch the garlic. It should not burn. If it is starting to turn brown, move quickly to the next step.
- Add white wine and chicken broth to the skillet. Scrape the bottom of the pan again to loosen any bits that are stuck. Allow the liquid to come to a simmer.
- Simmer for 5-7 minutes, or until the sauce has reduced by at least a half and the tomatoes are wilted. Add fresh herbs right before serving.
- To serve, you can pour the grape tomatoes and white wine reduction directly over the fish or serve it on the side. If serving the tomatoes on the side, spoon a bit of the white wine sauce over the fish before serving.
Notes
If you don't have fresh thyme, substitute with a teaspoon of dried thyme. Fresh basil, rosemary or Italian parsley make great subs as well.
Nutrition Information
Yield 4 Serving Size 1Amount Per Serving Calories 636Total Fat 44gSaturated Fat 11gTrans Fat 0gUnsaturated Fat 27gCholesterol 154mgSodium 324mgCarbohydrates 5gFiber 1gSugar 3gProtein 43g
The nutrition for this recipe is calculated by an app and may be incorrect.
Excellent-will definitely make again and try adding extra stuff: capers?
Capers would be DELISH! Great idea.
It was excellent, quick meal, few ingredients, very tasty. I did add mushrooms as suggested. Used a Bogle brand Pinot Grigio white wine that was perfect for the recipe. Next time may add some lemon rind, or a Trader Joe’s Lemon Pepper. Leftovers heated up very well the next day, made it in to a stir fry with additional veggies.
Wayne- So glad you enjoyed it! I agree that lemon rind would be a great addition.
Wow! This was wonderful! I didn’t have grape tomatoes, so I just chopped up a Roma tomato instead. Also added fresh spinach to wilt in as the onions and tomatoes sautéed. Added a little pepper to the sauté mix as well. Will definitely make this again. One of the best fish recipes I’ve made in quite a while.
Carole, you made my day! Thank you for letting me know, so glad you enjoyed the recipe!
This was my first time cooking this fish. The fish was buttery and mild and the sauce added the right amount of flavor to the side of rive. Thanks for sharing
Too tart…I used wh.wine vinegar as I had no wine…don’t know if that was the difference..will try again using half cup each broth and the vinegar….
Hello Frauden! Yes, substituting white wine vinegar would make it exceptionally tart. The level of acidity in vinegar is quite a bit higher than wine. If you don’t have white wine to use in the future, chicken broth is a good substitute!
Good flavor profile. 4-5min on medium/high is too much though. 4min on medium is more like it. Good thing i added cinnamon though, it will help blend the blackened skin flavor! 🤣🤣🤣
Great recipe: easy and tasty.
This was very tasty and I enjoyed it! One caveat though is that my fish was cold by the time the sauce was finished (even though all ingredients were prepped to go right into the pan).
I suppose I could keep the fish warm in the oven while preparing the sauce, but that’s limiting as I don’t want to heat up the kitchen in hot weather (no air conditioning). Can you think of other workarounds?
Hi Andrea- I appreciate your thoughtful comment, it will help others! I think the best workaround for this would be to cover the fish with aluminum foil to help it hold at a warmer temp. Glad you enjoyed the recipe!
Great dish! I used garden tomatoes and added some baby yellow squash half round as well as a few mushrooms. Served in a low bowl with boiled red potatoes with butter and dill. Wil definitely make again!
This was superb! Another commenter said they added some fresh spinach and I did the same. With just a bit of liquid left in the tomato mixture I added a couple tablespoons of heavy cream and it was divine! I served it with brown rice. I’ll be making this again.
Patty, your additions sound wonderful! I will definitely be adding a splash of cream the next time I make this sablefish. Thank you!
Outstanding recipe. Didn’t have avocado oil so I substituted canola oil. The dish turned out absolutely delicious. This is a keeper & one that I’ll make again.
We get Sable Fish in our monthly box from Wild Alaskan. This recipe is amazing! A quick and simple cheat for a weeknight dinner in 15 minutes: Sub a few tbs of prepared salsa. Heat through in the skillet with some white wine. I like to add a couple of tsp of finely chopped capers. Yum!
Susanna – I love the idea of using salsa instead! I will try that next. I have added capers too, absolutely delish. So glad you enjoyed the recipe!
Loved this recipe so much! Just finished making it for my second time! I added mushrooms and greens in the sauce as well and it was divine! Thanks for sharing this!
Lexi, you made my day! So glad you enjoyed this sablefish recipe! 🙂
Outstanding. My husband said i shouldve taken a picture it was so good. We’ll try this recipe on some orher fish we have in the freezer. Again
OUTSTANDING!! Btw. We added mushrooms and and spinach ..
Diane, I’m so glad you all enjoyed it! I really love this recipe with some skin-on wild-caught salmon filets if that piques your interest!
Have not tried this sable fish recipe yet. But am wonder if the fish is frozen, should I thaw it in the refrigerator first? I gather it should be and then be allowed to get to room temperature for 20 minutes, as well, is that correct?
Hi Dawn! Yes, totally fine to use frozen fish. But definitely allow it to thaw completely in the fridge first, and then rest on the counter to take the chill off. I also recommend having it rest on paper towels (and give the fish a good pat down with paper towels) to get as much moisture out as possible! That will help it get a good sear in the pan.