Black Cod Fish

Black Cod Fish

The black cod or smallscaled cod, Notothenia microlepidota, is a species of cod icefish native to the Pacific waters around New Zealand and Macquarie Island. This species can reach a length of 70 centimetres (28 in) TL. It is a commercially important species.

Preparation, Uses, and Tips:
The secret to successful sablefish cookery is to not overcook it. Whichever of the following cooking methods you choose, your sablefish will be cooked when its flesh becomes opaque yet is still moist on the inside.

Baking
Place sablefish in a greased baking dish and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, cover with a sauce, or wrap in oiled foil. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes per inch (about 2.5cm) of thickness of the fish.

Grilling
Place fillets over perforated foil on the grill, 4 to 6 inches (about 10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close hood of grill. Cook until fish is opaque and moist on the inside, 6 to 8 minutes.

Broiling
Place seasoned and/or marinated sablefish on a well-greased broiler pan. Broil under a preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Cook until opaque and moist on the inside, 6 to 10 minutes.

Pan-frying
Dredge sablefish steaks or fillets with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until fish is opaque and moist on the inside, 4 to 8 minutes.

Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in sablefish, then cover pan and keep the liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness of the fish.

Steaming
Place sablefish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time, 8 to 10 minutes per inch (about 2.5cm) thickness of the fish.

Nutritional Values of Black Cod: 

They can be considered as a very health beneficial fish. Sablefish are very high in heart-healthy Omega-3 oils, containing approximately as much as wild salmon do. They are also a great source of high-quality protein, iodine, phosphorus, magnesium, copper, iron, zinc, and calcium. The fats in sablefish are highly polyunsaturated and thus well-suited to low cholesterol diets. They are very low in PCBs, dioxins, and mercury.

Read More at Wikipedia
Recipes for Black cod   Link 1    link 2