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Black Cod | Recipe
Black Cod came to be appreciated several centuries ago by the Makah Indians who fashioned kelp fishing lines and hemlock hooks to capture their prized fish. Today, most Alaska Black Cod is longlined--in the cold, deep waters of the Bering Sea or in the Gulf of Alaska where the world's largest Black Cod population exists. After it is landed, the Black Cod is usually frozen.
A valuable source of high-quality protein, Alaska Black Cod also furnishes important minerals, among them: iodine, phosphorus, magnesium, copper, iron, zinc and calcium. The fats in Black Cod are highly polyunsaturated and thus well-suited to low cholesterol diets. Available year round.
NUTRITIONAL INFORMATION
Serving size: 3oz. Cooked Edible Portion
Calories 205
Calories from Fat 145
Protein (g) 14
Fat (g) 16
Saturated (g) 3
Cholesterol (mg) 55
Total Carbohydrate (g) 0
Dietary Fiber (g) 0
Sugars (g) 0
Sodium (mg) 60
Calcium (mg) 40
Iron (mg) 1.5
Vitamin A 430 RE
Fresh/frozen Black Cod is available year-round; marketed in whole headed and gutted, fillet and form.
PACKAGING SPECIFICATIONS
- Fillets fresh or frozen individually vacuum-packed.
- Portions fresh or frozen individually vacuum-packed. 4 to 10 oz.
- Headed and Gutted (Whole fish) fresh or frozen.
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RECIPE:
HONEY-BROILED ALASKA BLACK COD
Ingredients:
- 2 Alaska Black Cod fillets (about 4 oz. each), skinless and boneless
- 1/2 tsp. dark soy*
- 1 tsp. honey
- 10 to 12 pieces fine julienne-sliced ginger
- 2 Tbsp. soy sauce
- Juice of a lemon wedge
- 1 Tbsp. unsalted butter
- 1 tsp. shallots, minced
- 1/2 tsp. olive oil
- 1 cup greens (such as pea sprouts, spinach or mizuna)
- pinch kosher salt
* Available in Asian specialty markets. Two tablespoons traditional soy sauce may be substituted for dark soy.
Directions:
- Brush Alaska Black Cod with dark soy; marinate 5 to 10 minutes. Heat broiler to medium (350F).
- Pat fish dry with paper towel; brush on honey. Place fish on spray-coated or foil-lined broiler pan. Broil 5 to 7 inches from heat, about 3 to 5 minutes, until top caramelizes and just until fish is opaque throughout; keep warm.
- In a dry sauté pan over medium heat, cook ginger just until it begins to brown. Add 2 tablespoons soy sauce, lemon juice and butter. Heat until butter melts; cover and keep warm.
- Sauté shallots in olive oil over medium heat. Stir in greens and kosher salt; cook just until greens begin to wilt. Mound greens in center of serving plate. Place black cod fillets on top of greens; drizzle sauce over fish and around plate.
- Nutrients per serving: 315 calories, 24g total fat, 7g saturated fat, 69% calories from fat, 71mg cholesterol, 17g protein, 7g carbohydrate, 1g fiber, 938mg sodium, 62mg calcium, and 3.3g omega-3 fatty acids.
Recipe By: CHEF BOB TAM, P.F. CHANGS CHINA BISTRO
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