istock_000018096644xsmall_black cod_tuna_croppedUPDATE: Black Cod — also known as Butterfish and Sablefish — contains as much as 30% more heart-healthy omega-3 fatty acids as wild salmon, except King Salmon.

This delicacy has a soft texture and a buttery richness (similar to Chilean Sea Bass) that makes this fish highly prized overseas, particularly in Japan. It’s no wonder that it’s also popularly known as ‘Butterfish’. Black Cod survives in the deep frigid waters of the North Pacific which is why it accumulates a substantial amount of essential fatty acids.

This fish has a very mild flavor as opposed to other types, such as salmon or mackerel. Due to it’s mildness, Black Cod is easily enlivened with savory flavors, such as this Hawaiian habañero marinade. It’s made from a base of natural soy sauce and is blended with silky papaya habañero chili preserves, tangy orange juice, a kick of fresh ginger, and an added dash of heat (jalapeno peppers).

Serve over a bed of Japanese buckwheat noodles (soba) and a side of steamed broccoli for an absolutely heavenly meal. Drizzle the cooking juices over everything and enjoy!  

Karen’s Fit Tip: I really like this Hawaiian Habañero Sauce on grilled tofu.

What’s In It…

  • 1-1/2 lb. of Black Cod, rinse and pat dry OR 24-oz. firm tofu
  • 1/4 cup preservative-free soy sauce (such as tamari)
  • 1/4 cup Earth & Vine® Papaya Orange Habanero Preserves (available at Whole Foods Market)
  • 1/4 cup freshly squeezed orange juice (about 1 small orange)
  • 2 tablespoon mirin (Japanese rice cooking wine)
  • 1-1/2 teaspoon fresh ginger, grated
  • 1/2 teaspoon jalapeño pepper, chopped
  • 1 tablespoon of sesame seeds

BLACK COD: How It’s Made…

1.  Pre-heat oven to 300°F.

2.  Whisk together soy sauce, preserves, orange juice, mirin, ginger, and jalapeño in a small bowl.

3.  Place fish in a glass 9 x 13″ baking dish.

4.  Spoon the marinade over the fish.

5.  Bake uncovered until cooked thoroughly through (do not turn over). Fish should flake easily and be extremely moist.

6. Garnish with sesame seeds.

TOFU: How It’s Made…

If you’re enjoying your Hawaiian Habañero Sauce with tofu instead of fish, here’s how to prepare the tofu.

1. Slice tofu into thick 1/2″ rectangles.

2. Spritz a little oil on a small skillet over MEDIUM heat.

3. Lay tofu slices on the warm skillet until lightly browned on each side.

4. Spoon the Hawaiian Habañero Sauce over the tofu. Cover and let tofu and sauce combine flavors.

5. Garnish with sesame seeds.

Makes 4 servings.


Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiology. Her back-to-basics, science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, Athletes in Aprons: The Nutrition Playbook to Break 100 and her transformative perspective have reshaped and mended many minds, hearts, and spirits.

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1 Comment

  1. And this is the reason I like Insighful post.

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