Fish, sablefish, raw

Sablefish, also sold as black cod, has a high fat content that gives it a buttery, almost custard-like texture once cooked, and it flakes into large, silky pieces rather than firm chunks. It is well suited to miso marinades, where it is typically cured in a sweet miso paste for a day or two before broiling, and it also holds up to roasting, smoking or pan-searing skin-side down until the skin crisps. Its richness pairs naturally with acidic or sharp accompaniments like citrus, pickled ginger, or a vinegar-forward slaw, which cut through the fat rather than compete with it.

Raw sablefish should be kept cold and used within a day or two of purchase, or frozen if it will not be cooked promptly, since its high fat content makes it more prone to picking up off flavors than leaner white fish. At 195 calories per 100 grams it runs richer than most lean fish, but it delivers 27% of the Daily Value for protein and 13% for magnesium per 100 grams, making a single fillet a substantial main course rather than a side. Because it is naturally low in sodium at 56 milligrams per 100 grams, it is a good candidate for building a meal around when a lower-sodium main protein is the goal.