Pan-Seared Sablefish with Lemon Butter

Pan-Seared Sablefish with Lemon Butter recipe videos

Pan-Seared Sablefish with Lemon Butter is a luxurious seafood dish featuring thick, buttery sablefish fillets cooked to a golden crisp and finished with a bright, tangy lemon butter sauce. It is a popular preparation in Pacific Northwest and West Coast cuisine, where sablefish (also known as black cod) is a prized local catch.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being virtually carb-free. A typical serving provides a good source of vitamin D and selenium, with a calorie count around 400-500 kcal.

Nutrition breakdown

Calories	430 kcal
Protein	34 g
Carbs	0 g
Fat	32 g
Fiber	0 g
Sugar	0 g
Sodium	350 mg
Vitamin D	14.2 mcg
Selenium	38.5 mcg
Vitamin B12	4.8 mcg
Niacin (B3)	10.2 mg
Phosphorus	360 mg
Omega-3 (EPA+DHA)	1.8 g
Potassium	420 mg
Magnesium	55 mg

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

💡 What's interesting

Sablefish is often called 'black cod' but is not a true cod; it's prized for its exceptionally high fat content, which gives it a rich, melt-in-your-mouth texture. Nutritionally, it's one of the best dietary sources of long-chain omega-3s (EPA and DHA), which are linked to heart and brain health.