Sablefish with lemon-caper butter sauce
Sablefish with lemon-caper butter sauce is a luxurious seafood dish featuring a rich, flaky white fish fillet cooked and topped with a tangy, briny sauce. The star ingredient is sablefish, also known as black cod, which is native to the cold waters of the North Pacific. The sauce is a classic French-inspired preparation, combining butter, fresh lemon juice, and salty capers to cut through the fish's natural richness.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being virtually carbohydrate-free. A typical serving provides a substantial amount of vitamin D, selenium, and B vitamins, with a calorie count generally falling between 400 and 500 kcal.
Nutrition breakdown
| Calories | 460 kcal |
| Protein | 25 g |
| Carbs | 1 g |
| Fat | 38 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 480 mg |
| Vitamin D | 17.1 mcg |
| Selenium | 38.6 mcg |
| Vitamin B12 | 3.1 mcg |
| Niacin (B3) | 8.2 mg |
| Phosphorus | 290 mg |
| Potassium | 380 mg |
| Omega-3s (EPA+DHA) | 1.8 g |
| Magnesium | 45 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, which gives it a velvety, melt-in-your-mouth texture that holds up beautifully to rich sauces. The lemon-caper butter sauce is a classic 'beurre blanc' style preparation, a technique central to French cuisine that emulsifies butter into a flavorful, creamy sauce without cream.
