Wildly popular sablefish | Healthy Oceans | David Suzuki Foundation
Photo: Wildly popular sablefish

Chef Ian Lai prepares an easy and delicious sablefish recipe (Credit: Barry J Brady Photography)

By Theresa Beer, Communications Specialist

It's no surprise that sablefish gets special recognition and love at events promoting sustainable seafood. With rich, buttery flavor and white flesh that flakes into large chunks when prepared, it's become a favourite of chefs across the country.

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Available year-round, sablefish is sold smoked, fresh and frozen. Its high oil content makes it a great source of omega-3 fatty acids, which help reduce the risk of heart disease.

Ask for sablefish from the Canadian Pacific or Alaska caught using traps and bottom longlines. Most are trap-caught to eliminate unnecessary bycatch.

Chef Ian Lai performed sablefish magic during an entertaining and informative cooking demo concluding this year's sustainable seafood tour at Granville Island's Winterruption festival. Some of the 80 attendees got to sample his delicious creation.

Apparently even the worst cooks can get great results with Ian's recipe.

Tea-Smoked Sablefish on Mandarin Pancakes

Mandarin Pancakes
  • 2 cups flour
  • 1 tbsp sugar
  • 1 cup boiling water
  • oil, as needed

In a mixing bowl, pour boiling water into dry ingredients. Stir with a wooden spoon until dough begins to form. Allow dough to cool slightly. Turn out onto kitchen counter and knead for five minutes. Cover the dough with a bowl for 10 minutes and let rest. Roll the dough out to 2mm thickness. Use a cookie cutter or drinking glass and cut the dough into 6cm rounds. Brush half of the cut rounds on one side with oil. Take the un-oiled rounds, and place one on top of each successive oiled round. With a rolling pin, roll out each pair of rounds to 10cm. Cook in an un-oiled pan on medium heat, turning once until each side is lightly browned. Once cooled, tear the two thin pancakes apart.

Tea-Smoked Sablefish

  • Sablefish filets
  • 1/2 cup sugar
  • 1 cup rice
  • 2 tbsp early grey tea
  • Tin foil

Line a wok with tin foil. Mix sugar, rice and tea, pouring on tinfoil. Place wok steaming rack above tinfoil. Put on high heat and turn kitchen fans on. When sugar begins to smoulder, place sablefish onto steaming rack. Cover wok with lid and smoke for 5 minutes. Remove from wok, pat dry. Once smoked, pan sear the sablefish until cooked or finish in the oven at 350F.

Ginger Scallion Condiment
  • 1/4 cup ginger, finely grated
  • 1 bunch green onions, finely chopped
  • 1/4 cup oil
  • 1 tsp soy sauce
  • 1 tsp mirin
  • 1 tbsp sushi vinegar

Mix all ingredients into a bowl and set aside to let flavours blend for 20 min.

Serve pancake topped with sablefish, condiment mixture, and mixed baby greens.

Mastered sablefish and ready to take the next step in your seafood journey? Take the pledge to eat only sustainable seafood:
Pledge to eat for healthy oceans »

February 24, 2014
http://www.davidsuzuki.org/blogs/healthy-oceans-blog/2014/02/wildly-popular-sablefish/

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