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Also known as: black cod fillets, butterfish fillets, butterfish, sablefish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, sablefish is exceptionally healthy, particularly for heart and brain function. It is one of the best sources of Omega-3 fatty acids (EPA and DHA), which help reduce inflammation, and it provides significant amounts of Vitamin D and B12.
A 100g serving of sablefish contains approximately 13.4g of high-quality protein and 15.3g of fat. While the fat content is higher than most white fish, it consists largely of heart-healthy unsaturated fats and essential Omega-3s.
Sablefish can be beneficial for weight loss because its high protein and healthy fat content promote satiety, helping you feel full longer. However, at 195 calories per 100g, it is more calorie-dense than leaner fish like tilapia, so portion management is important.
Yes, sablefish is an ideal choice for the ketogenic diet. It contains 0g of carbohydrates and a high ratio of healthy fats, making it a perfect protein source for those maintaining nutritional ketosis.
Often called 'Black Cod,' sablefish has a rich, buttery flavor and a velvety, large-flaked texture. It is much more decadent and oily than traditional cod, with a mild sweetness that makes it a favorite in gourmet cooking.
Sablefish is very forgiving due to its high fat content, making it hard to overcook. It is best prepared by pan-searing for crispy skin, roasting at high heat, or broiling with a miso glaze.
The best substitute for sablefish is Chilean Sea Bass, as it shares a similar buttery texture and high fat content. If unavailable, fatty varieties of salmon or halibut can work, though the flavor profile will differ.
sablefish fillets is a versatile ingredient found in cuisines around the world. With 195 calories per 100g and 13.4 grams of protein, it's a nutritious addition to many dishes.
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Fresh sablefish fillets should be stored in the coldest part of the refrigerator and consumed within 1 to 2 days of purchase. For longer storage, vacuum-seal and freeze the fillets for up to 3 months.
Fresh sablefish should have a clean, mild ocean scent; avoid fish with a strong 'fishy' or ammonia-like smell. The flesh should be firm and moist, not slimy, and should spring back when pressed.
Sablefish is safe in moderation, typically recommended at 1-2 servings per week. While it is high in beneficial Omega-3s and Vitamin D, it contains moderate mercury levels, so it should be balanced with low-mercury seafood options.