Healthy Recipes

Protein Poached Sablefish Recipe with Mango Salsa

Try this alternative protein source guaranteed to kick-start your kitchen time.

Protein of the Sea: Poached Sablefish with Mango Salsa
Calories 502
Protein 33g
Fat 34g
Carbs 15g

Often called black cod, the butter sablefish has a texture similar to halibut. As with salmon, reeling in this swimmer is a great way to get a boatload of highly digestible protein (33 grams in each six-ounce portion) as well as omega 3 fatty acids.

Protein Poached Sablefish Recipe with Mango Salsa Servings: 4
You'll need
  • 1 mango, peeled and cubed
  • 1 red bell pepper, finely diced
  • ½ cup red onion, finely diced
  • 1 jalepeno pepper, seeded and minced
  • ⅓ cup fresh cilantro, chopped
  • ¼ cup frest mint, chopped
  • Juice of 1/2 lime
  • 5 cups sodium-reduced chicken broth
  • 4 six-oz sablefish fillets

Scientists at Washington University School of Medicine in St. Louis determined that a higher intake of omega 3 fats can stimulate muscle-protein anabolism. Aside from its health benefits, sablefish also has another claim to fame: The Monterey Bay Aquarium's Seafood Watch conservation program gives wild-caugth sablefish high marks as a sustainable choice due to its well-managed fishery. 

Sneak it in: Like talapia, sablefish fillets can be steamed, broiled, poached, seared in a skillet, or tossed on the grill. Sablefish also takes well to salsas, glazes, marinades and spice rubs.

Find it: Fishmongers and supermarkets are most likely to carry sablefish as frozen fillets. 

1. Combine all ingredients except the sablefish and chicken broth in a bowl and set aside for the salsa.
2. In a large skillet, mix broth and 1 cup water and bring to a simmer.
3. Place sablefish fillets in liquid, flesh-side down, and cook about 10 minutes, maintaining a simmer.
4. Transfer fillets to a plate and season with salt and pepper. Serve with mango salsa.