Herbed Black Cod is a mild whitefish topped with fresh dill, chives, lemon and capers making this flavorful easy to prepare weeknight dinner. Herbed Black Cod also makes a beautiful presentation to serve for an intimate dinner party too! I actually served it for a group of 10 friends in Colorado! It was simple to prepare and everyone loved it! Many people haven’t yet discovered this delightful fish with multiple benefits.
Black cod is also known as sablefish, butterfish or bluecod. Wild-Caught in Alaska, black cod is delicious on its own or great using a fish spice mix blend or a simple glaze such as your favorite miso sauce. Easy to prepare: great pan-seared, baked, poached, grilled or roasted. With a 3.5 oz serving you get a whipping 20 grams of protein! Serve it with roasted veggies and a salad, a clean meal that’s totally satisfying.
After eating wild salmon for years, I found switching it up and eating wild-caught black cod to be a delightful change! Then I found out black cod also has some amazing nutritional benefits! We love its mild buttery taste and flaky moist texture. However, any firm whitefish or even salmon works well with this recipe.
Similar to a fatty wild salmon, black cod has actually more nutritional benefits than salmon! Black cod has some of the highest levels of omega 3 fatty acids, rich in vitamin B12, iron and calcium. Great for brain and heart health, as well as reducing inflammation. It has become a keeper in weekly rotation for Wednesday Wild Fish dinners! If you don’t know about my Themed Weeknight menu planning method, or have my Damn Good Gluten Free cookbook, the method is explained in detail in Chapter 2’s KIND method. Peg’s themed weeknight meals is a winner for many reasons: offering a variety of weekly dinner options, rotating foods, and never getting bored with the “same old, same old” dinners. With the KIND method’s Kitchen Improvements to Nourish yourself Daily, you’ll have a plethora of fish recipes all in one chapter to help you rotate your menus with ease for weeks!
Adding fresh herbs are not only wonderful additions to your recipes, they too have added benefits! Fresh herbs contain large amounts of vitamin A, C and K! Many herbs also contain polyphenols, plant compounds found in leafy greens which contain antioxidants and anti -inflammatory potential! Dill is also helpful in detoxification and is one of our favorite fresh herbs to use, especially on fish or other Mediterranean fish recipes. Dill is great for digestion, blood sugar and lowering cholesterol. Combined with mild chives from the garden, the salty addition of capers and the pungent lemon is the perfect combination for this Herbed Black Cod recipe.
We hope you’ll enjoy this recipe, take a photo and share your plate in the comments so others will get inspired!
Here’s to your wild fish new adventures for tasting a new amazing fish like Black Cod!
- 1 lb. Black cod- 2 black cod filets
- 1/2 lemon
- 1/4 tsp. or more garlic granules
- 1 tsp. fresh garlic or shallots, minced
- 1 Tbsp. fresh dill, minced
- 1 Tbsp. fresh chives, chopped
- 1 Tbsp. capers and a little juice
- Olive oil for drizzle
- Flake Sea Salt for garnish
- Fresh dill for garnish
- Wash and pat dry 2 black cod filets
- In a small bowl, make a mixture of fresh garlic, dill, chives and capers. Add a few drops of lemon juice to hold it together. SET ASIDE.
- Heat skillet on medium heat.
- Squeeze lemon juice over fish. Sprinkle with garlic granules.
- Add enough oil, either olive, avocado or coconut oil to skillet while heating
- Once pan and oil is hot, (the oil will start to separate), place fish filets skin side down in pan. COVER. Time 2 minutes.
- Flip the fish flesh side down. Cover and time again, 2 minutes.
- Flip fish back over flesh side up. Carefully pat the herb mixture on the top. Broil to warm the herb mixture.
- Plate fish and drizzle with olive oil and sprinkle with flake sea salt. Add a wedge of lemon for a little more lemon spritz.
- Top the cod with our Tzatziki. Serve with fresh green salad and a side of your favorite seasonal vegetables. We love Seared Veggies with our fish or Cauliflower Couscous!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Are you a fish lover like us?
Here’s some other favorite Curry Girls Kitchen fish recipes we love found on our blog!
Seared Salmon A great basic how to cook any fish recipe for all firm fish.
Fish Fajitas! Use leftovers or make it fresh!
Fish Wraps are Damn Good for lunch or dinner!
Frequently Asked Questions
What distinguishes wild black cod from other white fish?
Wild black cod, also known as sablefish, is known for its buttery texture and rich flavor. Unlike other whitefish, it has a higher fat content, making it particularly succulent and flavorful.
How should I store wild black cod or other wild white fish?
Fresh wild fish should be stored in the refrigerator at 32°F (0°C) and consumed within 1-2 days. If you’ve purchased frozen fish, keep it in the freezer and follow thawing instructions before cooking.
What’s the best method for thawing wild black cod?
It’s best to thaw wild black cod in the refrigerator overnight. For a quicker method, place the sealed fish in a bowl of cold water, check on it to see if thawed after 30-60 minutes.
Can I grill wild black cod and other wild white fish?
Yes, wild black cod can be grilled, though its high fat content requires careful attention to avoid flare-ups. Other wild whitefish with firmer textures are also suitable for grilling.
How do I know when wild black cod or other white fish is cooked?
Cooked fish should flake easily with a fork and appear opaque inside and out.
Is wild black cod suitable for people on specific diets?
Wild black cod’s high Omega-3 content and anti-inflammatory affects, makes it a healthy option for most diets, including gluten-free, paleo, and heart-healthy diets.
Where can I purchase wild black cod?
Many specialty grocery stores carry wild black cod. You may also find it at local fish markets or order it from reputable online suppliers.
Cooking wild black cod or other wild whitefish can be an exciting culinary adventure. Understanding the unique characteristics of wild fish and following best practices can lead to a delightful dining experience. If you have specific dietary preferences or culinary ambitions, experimenting with different herbs, cooking methods, and accompaniments can allow you to create dishes that satisfy both your palate and nutritional needs.
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