Tuesday, May 20, 2008

Pan-Seared Sable with a Carrot Miso Puree & Olive Citrus Salad

Compared to the scallop dish, this fish preparation is much quicker and the flavors really pop in your mouth. Plus it is really healthy. Black Cod or Sable or Butterfish is not a true cod but its one of the most delicious fishes I have ever tasted when fresh. This is because of all the Omega-3 fatty acids in it.

Miso is one of the healthiest foods you can eat and is an essential part of the macrobiotic diet. If your local grocery does not carry it ask them to or buy it online. I’ll tout more pro-miso propaganda in upcoming recipes. Enjoy.

1.5 Lbs Halibut or Sable/Black Cod (serves 3 or 4 small portions)
Salt & Pepper

1 Carrot
1 ½ Tbls of Blonde Miso
½ Tbls Tamari or Soy sauce to taste
1 Tspn Sesame Oil

½ Cup Pitted Kalamata Olives, chopped coarsely
1 Orange, supreme

Citrus Dressing:
3 Tbls Orange Juice
2 Tbls Lemon Juice
1/8 Cup of Extra Virgin Olive Oil
Salt & Pepper


Carrot Puree
1. Bring salted water to a boil. Add the carrot and cook until tender.
2. In a food processor or blender, add the carrot, miso, sesame oil and soy sauce. Puree. I added some of the water that I boiled the carrot in to make the puree more viscous. I added a drop or two more of the sesame oil as well. Trust your palate here and it get it to where you think it tastes good. Miso is a powerful flavoring agent so be careful if you add more of this. Set aside the puree and keep warm.

1. Dice up the olives and reserve.
2. Supreme the orange. Follow the link for a demonstration. Reserve.
3. Wash the arugula. Dry and reserve.
4. Dressing: Add the citrus to a mixing bowl and in a slow steady stream whisk in the olive oil. Add 2 large pinches of salt and taste. Salt enhances the citrus flavor so don’t be afraid of adding more salt to develop a stronger citrus flavor. Add pepper to your taste.
5. Add the olives & oranges to the arugula but do NOT dress yet.

1. Rinse the fish and pat dry. Leave the skin on. With a sharp knife make 3 scouring slices across the skin. This is important because the fish will contract into a horseshoe when you apply heat and it will cook unevenly.
2. Bring vegetable oil to almost smoking point. There should be a heat-haze coming off the pan. Season the top and bottom of the fish and place in the pan. Beware of spitting oil.
3. The fish is going to contract a little so with a flat spatula apply pressure to the top of the fish for appx. 30 seconds. Lower the flame to medium. As the fish cooks you will notice that the rawness gives way to a cooked white color that creeps up to the top of the fish. Once that cooked-white color is ¾ the way up the fish, flip it. The skin should be a beautiful brown not burnt. If it did burn don’t worry the fish isn’t ruined.
4. Cook the fish on the flipped side for 30 seconds. No longer.

1. If you have a helper, once the fish is halfway done have the helper dress the salad and warm up the carrot puree either in a microwave or in a skillet.
2. Place the dressed salad on a plate, the fish on top and spread the carrot/miso on top of the fish. Devour.

1 comment:

$ Mad Money Renato $ said...

nice food !! can we exchange links ??