Pan-Roasted Orange Maple Sablefish

Gluten Free
Dairy Free
Health score
20%
Pan-Roasted Orange Maple Sablefish
90 min.
4
432kcal

Suggestions


Indulge your senses with our delectable Pan-Roasted Orange Maple Sablefish, a dish that exemplifies the perfect marriage of exquisite flavors and healthy eating. Ideal for a sumptuous lunch or a cozy dinner, this gluten-free and dairy-free recipe is crafted to delight fish lovers and health enthusiasts alike. Sablefish, known for its rich, buttery texture, is elevated with a luscious marinade of maple syrup and bright orange zest, bringing a subtle sweetness that wonderfully complements its natural richness.

The vibrant colors and fresh ingredients make this dish not only a treat for your palate but also a feast for the eyes. Accompanied by perfectly roasted sweet potatoes and crisp green beans, it offers a delightful crunch and hearty touch, while a refreshing herb sauce adds the final layer of complexity and freshness. Picture a plate graced with an artfully stacked arrangement of vibrant vegetables, glistening fish, and a drizzle of fragrant sauce – a presentation that will impress your guests and leave them craving more.

If you are seeking a meal that combines elegance with health-consciousness, this Pan-Roasted Orange Maple Sablefish is not just a recipe; it's an experience. Join us in the kitchen and savor the harmony of flavors that will transform your dining table into a culinary haven.

Ingredients

  • 20  blackberries 
  • 0.5 teaspoon dijon mustard 
  • tablespoons basil fresh chopped
  • tablespoon optional: dill fresh chopped
  • tablespoons tarragon fresh chopped
  • 0.5 pound green beans 
  • 0.5 teaspoon honey 
  • tablespoon juice of lemon 
  • 0.3 cup maple syrup 
  • 0.3 cup olive oil extra virgin extra-virgin
  • tsp olive oil 
  • 1.5 tsp orange zest 
  • 0.3 teaspoon pepper 
  • 20 oz sable black , skin on ( cod)
  • 0.3 teaspoon sea salt fine
  • tablespoons sea salt fine
  • servings salt and pepper fine
  • 0.5 medium shallots 
  • teaspoons sugar 
  • large sweet potatoes and into peeled cut into 1/2-in. cubes
  • tbsp vegetable oil 

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • knife
  • blender
  • baking pan
  • stove

Directions

  1. Preheat oven to 40
  2. Prepare fish: Put fish into a deep baking dish. Dissolve salt and sugar in 2 qts. cold water and pour enough over fish to cover. Brine, chilled, 20 to 30 minutes. "Brining seasons the fillet all the way through," says Clark.
  3. Remove from brine and pat dry with paper towels. With a very sharp knife, score skin several times to keep it from shrinking and thereby buckling the fillet as it cooks.
  4. Combine maple syrup and orange zest and pour into a shallow dish just large enough to hold fish. Arrange sablefish skin side up in glaze and let marinate 20 minutes at room temperature.
  5. While fish is marinating, prepare vegetables: Toss sweet-potato cubes with olive oil, season with a little salt and pepper, and roast in a single layer on a rimmed baking pan, turning once, until browned and tender, 15 to 20 minutes. Set pan of potatoes aside (keep oven on).
  6. Meanwhile, blanch beans in boiling salted water just until tender-crisp, about 3 minutes.
  7. Drain, then submerge in a bowl of ice water to stop cooking.
  8. Drain again and add to pan of potatoes.
  9. Make herb sauce: Pure ingredients in a blender.
  10. Finish fish: Blot excess glaze with paper towels and lightly oil skin sides.
  11. Place large cast-iron or other pan (don't use nonstick) over medium-high heat on stovetop until very hot, 2 to 4 minutes.
  12. Add fish, glaze side down, and cook just until the glaze has browned and created a thin crust, 15 to 30 seconds. Immediately turn fish skin side down and sear until sizzling and crisp, 3 to 4 minutes.
  13. Put in oven to roast until opaque in the center, 3 to 4 minutes. While fish is roasting, slide pan of sweet potatoes and beans into oven to reheat.
  14. For each serving, make a small, tight stack of green beans in center of plate and drop in some sweet-potato cubes and blackberries. Top with fish and drizzle some herb sauce around it. Season with salt.

Nutrition Facts

Calories432kcal
Protein22.99%
Fat39.36%
Carbs37.65%

Properties

Glycemic Index
134.22
Glycemic Load
17.59
Inflammation Score
-10
Nutrition Score
27.06130452778%

Flavonoids

Cyanidin
9.99mg
Pelargonidin
0.05mg
Peonidin
0.02mg
Catechin
3.71mg
Epigallocatechin
0.01mg
Epicatechin
0.47mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.02mg
Luteolin
0.11mg
Isorhamnetin
0.04mg
Kaempferol
0.3mg
Myricetin
0.17mg
Quercetin
1.98mg

Nutrients percent of daily need

Calories:431.92kcal
21.6%
Fat:19.13g
29.43%
Saturated Fat:2.77g
17.34%
Carbohydrates:41.16g
13.72%
Net Carbohydrates:36.02g
13.1%
Sugar:21.02g
23.35%
Cholesterol:66.62mg
22.21%
Sodium:4318.86mg
187.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.13g
50.27%
Vitamin A:12692.17IU
253.84%
Manganese:1.22mg
60.83%
Selenium:33.8µg
48.29%
Phosphorus:476.83mg
47.68%
Vitamin B12:2.81µg
46.78%
Vitamin K:47.34µg
45.08%
Vitamin B2:0.48mg
28.47%
Potassium:929.98mg
26.57%
Vitamin B6:0.53mg
26.37%
Vitamin E:3.74mg
24.94%
Magnesium:84.52mg
21.13%
Fiber:5.14g
20.56%
Vitamin C:15.8mg
19.15%
Iron:2.77mg
15.39%
Vitamin B3:2.87mg
14.34%
Folate:53.02µg
13.26%
Calcium:130.62mg
13.06%
Vitamin B5:1.28mg
12.76%
Vitamin B1:0.19mg
12.6%
Copper:0.25mg
12.41%
Zinc:1.2mg
8.02%
Vitamin D:0.71µg
4.72%
Source:My Recipes