Pan-Seared Sablefish with Brown Butter

Pan-Seared Sablefish with Brown Butter recipe videos

Pan-Seared Sablefish with Brown Butter is a luxurious, restaurant-quality dish featuring a thick fillet of sablefish (also known as black cod) cooked in a skillet until the skin is crisp and the flesh is flaky, then finished with a nutty, aromatic brown butter sauce. It typically requires just a few high-quality ingredients: the fish, butter, salt, and often lemon or fresh herbs. This preparation is a staple of modern Pacific Northwest and Japanese-influenced cuisine, celebrated for its simplicity and rich flavor.

🍽️ Nutrition at a glance

This dish is very high in protein and healthy fats, particularly omega-3s, while being virtually carbohydrate-free. A single serving provides a substantial dose of vitamin D and B12, with a calorie count that typically ranges from 450-550 kcal, depending on the portion size and amount of butter used.

Nutrition breakdown

Calories	490 kcal
Protein	34 g
Carbs	0 g
Fat	40 g
Fiber	0 g
Sugar	0 g
Sodium	320 mg
Vitamin D	14.2 mcg
Vitamin B12	4.8 mcg
Selenium	42 mcg
Phosphorus	350 mg
Niacin (B3)	10 mg
Potassium	420 mg
Omega-3 (EPA+DHA)	1.8 g
Magnesium	55 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Sablefish is often called 'butterfish' due to its exceptionally high fat content and melt-in-your-mouth texture, which makes it almost impossible to overcook. Nutritionally, it is one of the best dietary sources of long-chain omega-3 fatty acids EPA and DHA, which are linked to heart and brain health.