Sablefish – fresh to you
Sablefish are found in deep waters along the Pacific Coast from Southern California to Alaska. They are most abundant off northern British Columbia and in the Gulf of Alaska with mature fish living at depths of 200 to 2700 m. Interestingly, Sablefish do not have a swim bladder which means they are less prone to injuries related to pressure changes when caught. This makes it possible to tag Sablefish for fisheries research purposes. Sablefish fisherman say longline hook and trap gears produce the best quality Sablefish that can be delivered fresh, or flash frozen-at-sea which ensures a high-quality product that tastes freshly caught.
Sablefish are also commonly called black cod. They were given the name black cod due to their velvety black scales. However, Sablefish is not in the cod family. Sablefish is one of two members of the fish family Anoplopomatidae and the only species in the genus Anoplopoma. The correct latin name of Sablefish is Anoplopoma fimbria. Sablefish are sometimes called butterfish in reference to its melt-in-your-mouth, oil-rich meat.
Sablefish meat has a high fat content which gives it a rich though fairly mild flavor. Sablefish has more Omega-3 than salmon or tuna and is rich in vitamin B12. It’s an excellent source of protein and minerals such as iron and calcium. There are numerous benefits to a diet rich in Omega-3 fatty acids including lowering blood pressure, regulation cholesterol levels, boosting the immune system and aiding in weight loss.
Sablefish can be prepared in a variety of ways; oven, pan-fried, broiled or steamed. The high oil content also makes Sablefish an excellent species for smoking because the oil absorbs the smoke faster and the final product has a better texture than fish with low oil content. Sablefish is also an excellent component in sushi.
Omega-3 fatty acids explained in simple terms
We don’t make the amount of Omega-3s necessary for good health within our body, so we need to get them from foods we eat. Your body needs Omega-3 fatty acids which deliver some big health benefits.
Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. As an integral part of cell membranes throughout your body, Omega-3s help provide structure and supporting interactions between cells. Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.
Sablefish as part of your diet is an excellent source of Omega-3 fatty acids and, in general, its better to make a choice for a wild-caught, natural food source like Sablefish to get the benefits of Omega-3 fatty acids.
Nutrition Information
100g sablefish uncooked
| Name | Amount | Unit |
| Water | 71 | g |
| Energy | 195 | kcal |
| Energy | 816 | kJ |
| Protein | 13.4 | g |
| Total lipid (fat) | 15.3 | g |
| Ash | 1.05 | g |
| Carbohydrate, by difference | 0 | g |
| Fiber, total dietary | 0 | g |
| Calcium, Ca | 35 | mg |
| Iron, Fe | 1.28 | mg |
| Magnesium, Mg | 55 | mg |
| Phosphorus, P | 168 | mg |
| Potassium, K | 358 | mg |
| Sodium, Na | 56 | mg |
| Zinc, Zn | 0.32 | mg |
| Copper, Cu | 0.022 | mg |
| Manganese, Mn | 0.015 | mg |
| Selenium, Se | 36.5 | µg |
| Vitamin C, total ascorbic acid | 0 | mg |
| Thiamin | 0.1 | mg |
| Riboflavin | 0.09 | mg |
| Niacin | 4 | mg |
| Pantothenic acid | 0.75 | mg |
| Vitamin B-6 | 0.3 | mg |
| Folate, total | 15 | µg |
| Folic acid | 0 | µg |
| Folate, food | 15 | µg |
| Folate, DFE | 15 | µg |
| Vitamin B-12 | 1.5 | µg |
| Vitamin A, RAE | 93 | µg |
| Retinol | 93 | µg |
| Vitamin A, IU | 310 | IU |
| Fatty acids, total saturated | 3.2 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 8:0 | 0 | g |
| SFA 10:0 | 0 | g |
| SFA 12:0 | 0.009 | g |
| SFA 14:0 | 0.719 | g |
| SFA 16:0 | 2.05 | g |
| SFA 18:0 | 0.408 | g |
| Fatty acids, total monounsaturated | 8.06 | g |
| MUFA 16:1 | 1.22 | g |
| MUFA 18:1 | 4.07 | g |
| MUFA 20:1 | 1.42 | g |
| MUFA 22:1 | 1.3 | g |
| Fatty acids, total polyunsaturated | 2.04 | g |
| PUFA 18:2 | 0.165 | g |
| PUFA 18:3 | 0.095 | g |
| PUFA 18:4 | 0.114 | g |
| PUFA 20:4 | 0.104 | g |
| PUFA 20:5 n-3 (EPA) | 0.677 | g |
| PUFA 22:5 n-3 (DPA) | 0.169 | g |
| PUFA 22:6 n-3 (DHA) | 0.718 | g |
| Cholesterol | 49 | mg |
| Tryptophan | 0.15 | g |
| Threonine | 0.588 | g |
| Isoleucine | 0.618 | g |
| Leucine | 1.09 | g |
| Lysine | 1.23 | g |
| Methionine | 0.397 | g |
| Cystine | 0.144 | g |
| Phenylalanine | 0.524 | g |
| Tyrosine | 0.453 | g |
| Valine | 0.691 | g |
| Arginine | 0.803 | g |
| Histidine | 0.395 | g |
| Alanine | 0.811 | g |
| Aspartic acid | 1.37 | g |
| Glutamic acid | 2 | g |
| Glycine | 0.644 | g |
| Proline | 0.474 | g |
| Serine | 0.547 | g |
source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175134/nutrients
