Roasted black cod with tomatoes
By Chatelaine11
PREP TIME
10 min
TOTAL TIME
20 min
Serves
4
Photo, Roberto Caruso.
More than 30 percent of the world’s fisheries “have been pushed beyond their biological limits,” according to the World Wildlife Fund, endangering such species as bluefin tuna and Chilean sea bass. The fish counter can feel like a minefield—it’s hard to know which species have been sustainably harvested. Over the past 14 years, Ocean Wise, a conservation program founded by the Vancouver Aquarium, has been working with markets, suppliers and restaurants to ensure they have the up to date scientific information (look for its logo). You can find recommended options, including black cod, on its website.
Ingredients
- 1 bunch asparagus , ends trimmed
- 2 tbsp olive oil , divided
- 1/2 tsp salt , divided
- 4 140 g skin-on fillets of sablefish or black cod
- 1 large shallot , cut in 8 wedges with core intact
- 1/4 cup white wine
- 255 g cherry tomatoes , halved
- 1/4 cup kalamata olives , pitted and halved
- 1 garlic clove , minced
- 2 tbsp chopped parsley
Instructions
- ARRANGE rack in top third of oven, then preheat broiler. Line a baking sheet with foil.
- TOSS asparagus with 1 tbsp oil and 1/4 tsp salt on 1 side of prepared sheet. Set aside.
- HEAT a large non-stick frying pan over medium-high. Sprinkle fish with remaining 1/4 tsp salt. Add 1 tsp oil to pan, then fish, skin-side down. Cook until bottom is golden, 1 to 2 min. Transfer fish, skin-side up, to other side of baking sheet. Roast in top third of oven until a knife inserted in thickest part of fish comes out hot, 4 to 5 min.
- ADD remaining 2 tsp oil to same pan and heat over medium. Add shallot and cook until golden, 2 to 3 min. Stir in wine, then tomatoes, olives and garlic. Cook until tomatoes soften, about 4 min. Spoon sauce over fish and sprinkle with parsley.
Nutrition (per serving)
- Calories
- 393,
- Protein
- 22 g,
- Carbohydrates
- 9 g,
- Fat
- 30 g,
- Fibre
- 3 g,
- Sodium
- 529 mg.
FILED UNDER: fish
