by Gloria Bakst
Cooking with Gloria
Black Cod or Sable Grilled in Miso Marinade
Black Cod is also known as Sablefish. It is from Alaska and has a lot of good
Omega 3’s in it. It is most like Chilean Sea Bass, thick, moist and can withstand a great deal of cooking heat. It’s a hard fish to over cook. It does shrink a lot with cooking. I would start with a medium high heat until the fish gets golden and then turn the heat down and continue to cook on a slower heat. This marinade is best soaking overnight. The ingredients can be found in an Asian grocery store or a health food store. Because I special order the fish I usually get three pounds. This fish tastes better each time it gets reheated!
Sablefish is found from central Baja California to the eastern Bering Sea, with about 75 percent of landings taken off Alaska. It is a rich fish that is high in Omega 3 fish oils. A valuable source of high-quality protein, Alaska sablefish also furnishes important minerals, among them: iodine, phosphorus, magnesium, copper, iron, zinc and calcium. The fats in sablefish are highly polyunsaturated and thus well-suited to low cholesterol diets.
For 3 pounds of Black Cod
Ingredients
3 Tablespoons low sodium soy sauce
3 Tablespoons Sake or Mirin
3 Tablespoons rice vinegar
2 Tablespoons Tahini mixed with 4 Tablespoons cold water
2 Tablespoons Honey or Agave syrup*
½ Tablespoon grated ginger
Directions
2. Cut fish into serving size pieces and put in ziplock bag. Pour marinade over fish and seal bag. Gently toss fish so it gets well coated. Place in refrigerator overnight.
3. Prepare grill, I usually spray the grate with olive or canola oil cooking spray.
4. Place the fish skin side up when grill is at medium high heat. Cook for 6 minutes.
5. Turn fish and cook for another 6 minutes. If fish gets too dark turn the heat down. Cook for another 7-10 minutes at lower heat. When done the fish flakes very easily.
*TIP Agave syrup is a low glycemic index sweetener available in grocery store's baking aisle
Gloria's recipes and approach to a balanced lifestyle have been published by McGraw Hill in her book, ZonePerfect Cooking Made Easy. Her recipes have appeared in the Weight Watchers' Grilling Cookbook, Weight Watchers Meals in Minutes Cookbooks, The Jewish Vegetarian Year Cookbook, and The Healing the Heart Cookbook.
If you like Gloria's recipes, you can purchase her book here. ZonePerfect Cooking Made Easy, by Gloria Bakst. To learn more about Gloria and her nutritional coaching go to her web site at Balanced Nutritional Lifestyles.