Sablefish, also known as black cod, is a tasty and nutritious fish that can be enjoyed cooked with dry heat. A 100-gram serving of cooked sablefish contains around 250 calories, making it a healthy and satisfying meal option.
Aside from its calorie content, sablefish is also rich in various nutrients that can provide numerous health benefits. It is a good source of protein, omega-3 fatty acids, and vitamin B12. Sablefish is also low in mercury, making it a safe and healthy fish option to include in your diet.
In this article, we'll explore some practical tips and strategies for buying, cooking, and enjoying sablefish.
Calories in Sablefish (Cooked, Dry Heat)
A 100-gram serving of cooked sablefish, prepared with dry heat, contains approximately 250 calories.
Sablefish (Cooked, Dry Heat) Nutritional Facts
In addition to its calorie content, sablefish contains a wealth of nutrients that can provide numerous health benefits. A 100-gram serving of cooked sablefish contains approximately:
- 280 calories
- 22 grams of protein
- 20 grams of fat
- 0 grams of carbohydrates
- 0 grams of sugar
- 0.3 milligrams of vitamin B6
- 1.9 micrograms of vitamin B12
- 0.6 grams of omega-3 fatty acids
- 55 milligrams of calcium
- 75 milligrams of magnesium
- 210 milligrams of potassium
- 40 milligrams of sodium
- 0.5 milligrams of iron
Sablefish (Cooked, Dry Heat) Health Benefits
Sablefish offers several health benefits that make it a nutritious addition to any diet. Some of its health benefits include:
- Reduced risk of cardiovascular disease and stroke
- Improved brain health and cognitive function
- Reduced inflammation and joint pain
- Boosted immune system function
- Improved eye health and vision
Sablefish (Cooked, Dry Heat) Macronutrients
Sablefish is a good source of macronutrients, which are the nutrients that the body needs in larger amounts. The macronutrient content of sablefish includes:
- Protein: A 100-gram serving of cooked sablefish contains 22 grams of protein
- Fat: A 100-gram serving of cooked sablefish contains 20 grams of fat, including 0.6 grams of omega-3 fatty acids
- Carbohydrates: A 100-gram serving of cooked sablefish contains 0 grams of carbohydrates
Sablefish (Cooked, Dry Heat) Micronutrients
Sablefish is also a good source of micronutrients, which are the nutrients that the body needs in smaller amounts. The micronutrient content of sablefish includes:
- Vitamin B6: A 100-gram serving of cooked sablefish contains 0.3 milligrams of vitamin B6
- Vitamin B12: A 100-gram serving of cooked sablefish contains 1.9 micrograms of vitamin B12
- Calcium: A 100-gram serving of cooked sablefish contains 55 milligrams of calcium
- Magnesium: A 100-gram serving of cooked sablefish contains 75 milligrams of magnesium
- Potassium: A 100-gram serving of cooked sablefish contains 210 milligrams of potassium
- Sodium: A 100-gram serving of cooked sablefish contains 40 milligrams of sodium
- Iron: A 100-gram serving of cooked sablefish contains 0.5 milligrams of iron
Sablefish (Cooked, Dry Heat) Recommended Serving Size
The recommended serving size for sablefish is 3-4 ounces, or approximately 85-113 grams, per person.
Sablefish (Cooked, Dry Heat) Cooking Tips
Sablefish is a versatile fish that can be cooked using a variety of methods. Some cooking tips for sablefish include:
- Grilling: Sablefish can be grilled for a smoky flavor and crispy skin
- Baking: Sablefish can be baked in the oven with herbs and spices for a flavorful and healthy meal
- Pan-searing: Sablefish can be pan-seared for a golden crust and moist, tender flesh
- Poaching: Sablefish can be poached in a flavorful broth for a light and healthy meal
Sablefish (Cooked, Dry Heat) Popular Recipes
There are numerous delicious and healthy recipes that feature sablefish as the main ingredient. Here are a few popular recipes to try:
- Grilled Sablefish with Lemon-Herb Butter
- Baked Sablefish with Garlic and Lemon
- Pan-Seared Sablefish with Fresh Herbs
- Poached Sablefish with Sesame and Soy Sauce
Sablefish (Cooked, Dry Heat) Buying and Storing Guide
When buying sablefish, look for fresh, whole fish that are firm and shiny with clear and bright eyes. Sablefish should have a mild, sweet aroma and should not smell fishy. If buying fillets, look for firm, translucent flesh that is free of any discoloration or bruising. To store sablefish, wrap it tightly in plastic wrap or place it in an airtight plastic bag and refrigerate for up to 2 days. For longer storage, sablefish can be frozen for up to 3 months.
Sablefish (Cooked, Dry Heat) Frequently Asked Questions
Here are some common questions and answers about cooking and eating sablefish:
- What is sablefish?
- How does sablefish taste?
- Is sablefish healthy to eat?
- What are some good ways to cook sablefish?
- How should I store sablefish?
Sablefish is a delicious and nutritious fish that can be enjoyed cooked with dry heat. It is rich in protein, omega-3 fatty acids, and vitamin B12, and offers numerous health benefits. Whether grilled, baked, pan-seared, or poached, sablefish is a versatile and tasty addition to any meal.
5 Frequently Asked Questions About Cooked Sablefish
1. What is Sablefish?
Sablefish, also known as black cod, is a deep-sea fish that is highly prized for its buttery texture and delicate flavor.
2. How is Cooked Sablefish Prepared?
Cooked sablefish is typically roasted, grilled, or pan-fried with seasonings such as lemon, garlic, and herbs.
3. What are the Nutritional Benefits of Sablefish?
Sablefish is a good source of protein and healthy omega-3 fatty acids, which can reduce the risk of heart disease, improve brain function, and lower inflammation in the body.
4. Is Cooked Sablefish Healthy?
Cooked sablefish is a healthy food choice as long as it is not fried or prepared with high-fat sauces. It is low in saturated fat and high in nutrients that promote overall health.
5. How Does Cooked Sablefish Taste?
Cooked sablefish has a delicate, flaky texture with a mild, buttery flavor. It is often compared to other white fish such as halibut or sea bass.