In this healthy, 30-minute fish recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them. Be sure to pat the fish dry before cooking--it's the key to getting the skin crispy.
Black cod, aka sablefish, is a buttery, omega-3-rich fish. More common in restaurants than at fish counters, its excellent flavor makes it worth seeking out. For a sustainable choice, pick fish from Alaska or the U.S. West Coast.
3 oz. fish & about 1 cup vegetables
483 calories; protein 21.2g; carbohydrates 27.1g; dietary fiber 4.8g; sugars 1.2g; fat 32.8g; saturated fat 6.3g; cholesterol 58.3mg; vitamin a iu 2974.4IU; vitamin c 91.5mg; folate 90.1mcg; calcium 142.6mg; iron 2.8mg; magnesium 110.1mg; potassium 1053.8mg; sodium 389mg; thiamin 0.3mg.