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We have all heard it before. Most Canadians do not eat enough Omega-3 rich seafood.

Health Canada recommends that we eat at least two 75-gram servings of omega-3 rich fish per week, but most of us are not hitting that target.

Health Canada recommends that we eat at least two 75-gram servings of omega-3 rich fish per week…

Preparing a sustainable seafood dish can seem like a daunting task, but seafood is very easy to prepare. Unlike meat, seafood does not require long cooking times, or hours of preparation. Because seafood is much less dense that beef, chicken, or pork, it can be cooked in minutes.

When I want a simple, delicious, omega-3 rich dinner, I often turn to Ocean Wise recommended sablefish from British Columbia. Sablefish is also known as black cod, and BC had one of the best-managed sablefish fisheries in the Pacific Northwest.

…sablefish is a sustainable seafood alternative to almost every other groundfish caught in the Pacific Northwest.

Unlike other groundfish, sablefish are mature at age 4 or 5. Other popular groundfish species such as yelloweye rockfish are not mature until age 20 or older. This makes sablefish a sustainable seafood alternative to almost every other groundfish caught in the Pacific Northwest.

Be sure to choose sablefish that are caught by hook and line rather than trawling…

Be sure to choose sablefish that are caught by hook and line rather than trawling. If you aren’t sure, check the packaging or ask your fishmonger. Remember, if sablefish is not advertised as hook & line caught, then it probably wasn’t.

This is one my favorite ways to prepare sablefish. I love easy and healthy recipes, just be sure to follow it step by step:

Soy-Sesame Marinated Sablefish (Black Cod) Recipe

Prep time: 20 minutes.
Cooking time: 14 minutes.
Number of Ingredients: 4.
Servings: 2.

Step 1: Thaw W!LD Hook & Line Caught Haida Gwaii Sablefish (Black Cod).

Step 1: Remove 1 sablefish fillet from W!LD Hook & Line Caught Haida Gwaii Sablefish package and thaw in refrigerator or under cold running water.

Step 2: Cut sablefish fillet in half, only a small portion is required. Sablefish is incredibly rich, with each fillet packing about 2000 mg of omega-3!

Step 3: Prepare marinade by combining the following in a shallow, non-reactive dish:

• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp fresh grated ginger

Step 4: Marinate sablefish portions for 10-15 minutes. Be sure to flip the fish frequently.

Step 5: Place lightly oiled non-stick skillet on low or medium low. Put sablefish portions in the skillet skin side down. Be sure to put the portions into the skillet while it is warm rather than searing hot.

Step 6: Cook uncovered for 12-14 minutes, then cover with lid and continue cooking for 1 minute.

If you like citrus with your fish, place thick slices of Meyer lemons in the skillet for the last minute of cooking, then drizzle juice over sablefish.

Serve with brown rice and wilted spinach or bok choy.

Seafood does not have to be intimidating. This healthy and delicious sustainable seafood recipe takes only minutes to prepare. Give it a try.

Bon Appetite!