Everyone knows salmon is good for us (and it is a superfood too), but are you familiar with black cod? Also called sablefish or butterfish, it is delicious with a buttery taste and bonus - it is high in omega 3 fats right up there with salmon. These omega 3 fats, DHA and EPA, are important for optimal health. Did you know most of us get way too many omega 6 fats and not enough omega 3s? Omega 3 fats help reduce inflammation in the body, are an important part of our brain (which is 60% fat overall) and are especially beneficial to babies in utero.
Don’t like fish? Walnuts, flaxseeds and chia seeds are good plant sources.
Bonus Healthy Fact:
Wild Caught black cod gets a green light on the Monterey Bay Aquarium seafood watch guide:
Black cod has a similar taste to sea bass and is often prepared the same way.
Here is Your Recipe:
Try this delicious recipe from Mark Bittman on NY Times cooking
Broiled Black Cod with Miso
½ cup sugar
1 cup miso, preferably dark
½ cup mirin, sake or white wine
1 ½ to 2 pounds black cod fillets (skin may be on or off)
Heat broiler; set rack 3 to 4 inches from heat source. Combine first three ingredients in a small saucepan and, over low heat, bring almost to a boil, stirring occasionally just until blended; mixture will be fairly thin. Turn off heat.
Put fillets in an ovenproof baking dish or skillet, preferably nonstick, and spoon half the sauce on top. Broil until sauce bubbles and begins to brown, then spoon remaining amount over fish. Continue to broil, adjusting heat or rack position if sauce or fish is browning too quickly, until fish is just cooked through. Serve immediately.
11 calories; 5 grams fat; 1 gram saturated fat; 1 gram monounsaturated fat; 2 grams polyunsaturated fat; 43 grams carbohydrates; 3 grams dietary fiber; 29 grams sugars; 43 grams protein; 85 milligrams cholesterol; 2671 milligrams sodium
Liz Weinandy, M.P.H., R.D.
Besides being a member of the 614Fitness community, Liz is a Registered Dietitian and staff dietitian at the OSU Wexner Medical Center. She has published numerous articles on diet and appears often on local television.