20 Omega-3 Rich Black Cod Recipes | The Healthiest White Fish?

20 Omega-3 Rich Black Cod Fish Recipes
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Black Cod is the most nutritious white fish

We were reminded of black cod when compiling our air fryer fish recipes recently. Black cod is the white fish with the highest Omega-3 fatty acid content. Its DHA and EHA levels are close to those of mackerel and wild salmon. Black cod has six times the Omega-3s of regular cod!

This table from the Seafood Nutrition Partnership shows how various fish species compare when it comes to Omega-3 levels. Black cod is right up there with the best of them.

Black Cod - Which Fish Is Richest in Omega-3?
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Which Fish Is Richest in Omega-3? From the Seafood Nutrition Partnership

Getting the right balance of Omega-3 to Omega-6 fats is of great importance for long-term health. The more Omega-3 the better. But most of us are consuming more Omega-6 and suffering the consequences.

(A very recent paper in the Journal of the American Heart Association confirms the importance of Omega-3: the more you eat, the lower your risk of heart problems. You can read it here Marine omega‐3 supplementation lowers risk for myocardial infarction, CHD death, total CHD, CVD death, and total CVD)

Black cod Is also highly nutritious in terms of energy, protein and good fats. Good news is that it is fished very sustainably. The UK Fish Society has published some excellent information on the history and sustainability of black cod.

The bad news is that it is relatively expensive. So if you have some, it’s well worth making the most of it by treating it well – marinating, using a good balance of flavors to complement its buttery richness.

That’s what everybody says about black cod (also know as Sablefish, Butterfish and Gindara) – it’s rich. So don’t worry too much about the high price: a little goes a long way.

Where to buy Black Cod / Sablefish

If you can’t find black cod locally you could have it delivered to your home. Vital Choice Wild Seafood & Organics have a selection of black cod products for these recipes with free shipping on orders over $99. Check out their selection below… (We may be compensated if you order through these links)


1. The Best Homemade Black Cod Recipe

Black Cod is a favorite in high-end Asian restaurants like Nobu, but it’s easy to create something just as great at home. Sam shows you how here.

From Sam the Cooking Guy

Homemade black cod recipe & black cod broiled with miso
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Homemade black cod & black cod broiled with miso

2. Black Cod Broiled with Miso

Miso is integral to many of the recipes here. Its distinctive umami flavor works so well with this rich fish. This super-simple recipe produced amazing results.

From Mark Bittmann

3. Black Cod with Bok Choi & Curry Butter

Parchment cooking ensures that you’ll get fish with the most flavor and moisture possible. This recipe uses the method to lock in an extra antioxidant boost with an easy to prepare curry butter. Using parchment also means your portions are easy to prep and store before cooking for guests.

From My Fitness Pal

Black Cod with Bok Choi & Curry Butter & Black Cod with Kiwi Salsa
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Black Cod with Bok Choi & Curry Butter & Black Cod with Kiwi Salsa

4. Black Cod with Quinoa & Kiwi Salsa

Black Cod is also known as Butterfish because of its exceedingly rich texture. This recipe uses Kiwi fruit to balance the butteriness with quinoa to soak up the delicious juices.

From Martha Stewart

5. Maple-Miso Glazed Black Cod

Sweet and umami, this Maple-Miso Glazed Black Cod recipe is what rich, luscious fish dishes should be! The omega-3 rich black cod is glazed with a savory and sweet glaze and simply broiled for an easy fish recipe.

From Marisa Moore

Maple-Miso Glazed Black Cod & Nobu's Miso Marinated Black Cod
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Maple-Miso Glazed Black Cod & Nobu’s Miso Marinated Black Cod

6. Nobu’s Miso Marinated Black Cod

This classic Japanese recipe for black cod that makes an easy, elegant dinner for guests or a quick main dish you can prep over the weekend. It turns out best if you marinate the fish for three days in your fridge before serving.

From Kitchn

7. Miso Glazed Black Cod on Baby Bok Choy & Shiitake Mushrooms

This looks so good! Rich fish, perfectly-cooked greens and the savory depth from mushrooms make this a winner. Mouth-meltingly good – the chef recommends keeping this one in reserve for a special occasion.

From Closet Cooking

Miso Glazed Black Cod on Baby Bok Choy & Sablefish with Fennel Slaw
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Miso Glazed Black Cod on Baby Bok Choy & Sablefish with Fennel Slaw

8. Sablefish with Savoy Cabbage & Fennel Slaw

Some different flavors with this recipe. Fennel works so well with all kinds of fish. Trout is another good one to try. But no white fish packs as much Omega-3 as Sablefish so, if you can get it, use it!

From Sunset

9. Pan-Roasted Sable Fish

Good general fish-cooking tips in this recipe and it’s also one of the simplest methods here plus you get to enjoy crispy skin.

From That Other Cooking Blog

Pan Roasted Sablefish & Chilli Lime Sablefish
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Pan Roasted Sablefish & Chilli Lime Sablefish

10. Chilli Lime Spiced Sablefish

The spiciest recipe here with an added chilli kick, along with a little cumin, lime juice and garlic powder. See, you don’t have to marinate for days to get delicious results with sablefish.

From  Sizzlefish.com

11. Sriracha Aveyo Sablefish Cakes

If you have surplus sablefish to hand this is a tasty way to make the most of your leftovers. These Thai-style fishcakes can be as sweet and spicy as you like with the addition of sriracha.

From Sizzlefish.com

Srirach Sablefish Cakes & Steamed Black Cod
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Srirach Sablefish Cakes & Steamed Black Cod Pacific Rim Style

12. Steamed Black Cod Pacific Rim Style

This dish combines all of the delicious flavors of Pacific Rim cuisine. Alaskan sablefish (black cod) is blended with Chinese fermented black beans, and Japanese umeboshi (salted pickled plum).

From Alaska Gold Brand

13. Black Cod with Roasted Sweet & Sour Onions

Many of these recipes have a distinctly Asian and specifically Japanese theme. But this recipes goes off in more of a Spanish direction, making good use of onions, garlic, sherry and paprika. Warming and satisfying.

From Epicurious

Black Cod with Roasted Onions & Scrambled Eggs with Smoked Sablefish & Trout Roe
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Black Cod with Roasted Sweet & Sour Onions & Soft Scrambled Eggs with Smoked Sablefish & Trout Roe

14. Soft Scrambled Eggs with Smoked Sablefish & Trout Roe

This recipe has nearly 5,000 5-star ratings on FoodandWine.com. If any of these recipes is keto-friendly, it’s this one. You might need to use a fathead bagel though. Packed with good fats, Omega-3 and protein you could probably live on this alone!

From Food and Wine

15. Cumin-Crusted Sablefish

“Crazy delicious”. That’s how this recipe starts. I can see that. Cumin is one of my favorite spices anyway and it works well with buttery sablefish. Recipe couldn’t be simple but the depth and intensity of flavour belies that.

From My Recipes

Cumin Crusted Sablefish & Sake & Birch Syrup Roasted Sablefish
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Cumin Crusted Sablefish & Sake & Birch Syrup Roasted Sablefish

16. Sake & Birch Syrup Roasted Sablefish

When sake (rice wine) is produced something called sake kasu is left behind. It’s kind of cheesy in texture and is an unusual ingredient outside of Japan. Might be hard to source locally, but it is available to order online.

So, it’s one of the more complex recipes here on that basis but with a constellation of intriguing tastes that might make it a new favorite.

From Sunset

17. Black Cod San Sebastian

Back to Spain for this recipe. If you have the opportunity to visit San Sebastian in Spain’s Basque Region, you should go. It’s a foodie mecca and a wonderful city to stay for a few days. Beaches, walks, museums, culture and history but, most famously, wonderful food.

This recipe uses cockles and chorizo as well as black cod in a sofrito broth.

From Global Sea Foods

Omega-3 Packed Black Cod Recipes
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San Sebastian Black Cod & Clams

18. No-Fail Black Cod

The recommendation here is to cook black cod at a higher temperature and for a longer time. Several good tips for how to work with the fish here, worth reading if it’s your first time.

From Senasea

19. Sablefish with Ginger Soy Glaze over Ramen Noodles

An easy but phenomenally tasty way to cook your sablefish. I cannot think of a better way to serve Ramen than this.

From Alaska from Scratch

Sablefish Ramen Noodles & Sake Red Miso Glazed Sablefish
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Sablefish with Ginger Soy Glaze over Ramen Noodles & Sake Red Miso Glazed Sablefish with Wasabi

20. Sake Red Miso Glazed Sablefish with Wasabi

This sablefish recipe really pushes the boat out with its extravagant ingredients. The creator recommends keeping this one in reserve for Valentine’s Night! It’s the idea of a wasabi emulsion over black rice that got my attention.

From Savor the Best

Black cod also features in our 20 Best Air Fryer Fish Recipes article

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