Pan-Roasted Orange Maple Sablefish

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

Suggestions


Indulge in the vibrant flavors of our Pan-Roasted Orange Maple Sablefish, a dish that not only satisfies the taste buds but also aligns with gluten-free and dairy-free dietary preferences. This exquisite meal features buttery sablefish, also known as black cod, known for its rich, melt-in-your-mouth texture and delectable taste. Marinated in a delightful blend of maple syrup and fresh orange zest, each bite bursts with a sweet citrusy goodness that perfectly complements the fish's natural richness.

The dish is elevated with an herby sauce made from hand-chopped basil, dill, and tarragon, adding a refreshing twist that's ideal for any lunch or dinner table. The accompanying roasted sweet potatoes and vibrant green beans provide a satisfying crunch and a pop of color, while fresh blackberries lend a tangy contrast, making this dish visually stunning as well as delicious. Perfect for a satisfying main course, this recipe serves four and is ready in just 90 minutes, leaving you plenty of time to enjoy the rewarding task of cooking.

Gather your loved ones around the table and treat them to this special meal that speaks of culinary creativity and healthy living. Your journey towards a flavorful dining experience begins here! Get ready to impress with an elegant dish that looks as good as it tastes.

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
  • tsp olive oil 
  • 1.5 tsp orange zest 
  • 0.3 teaspoon pepper 
  • 20 oz sablefish fillets black , skin on ( cod)
  • 0.3 teaspoon sea salt fine
  • tablespoons sea salt fine
  • servings sea salt and pepper fine
  • 0.5 medium shallots 
  • teaspoons sugar 
  • large orange-fleshed sweet potato 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