Black Cod (Chicken) Duvet [HMC]

What do a fish in a kitchen and a human at a spa have in common? Tight, snuggly blankets. Follow me here: spas use mylar blankets to wrap up people who've gotten mineral treatments so the nutrients will sink deep into their poes. SImilarly, cooks wrap fish to make sure herbs or spices sink deeply into the flesh. Just choose your preferred crust, pat the herbs or spices onthe fish, wrap it snug, and 30 minutes later you've got an amazingly seasoned fillet ready to cook. Black cod (aka sablefish) is a great brain booster, with the richest omega-3 profile of any fish in the sea.

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Pat the fish dry and portion into 4 pieces. Season both sides of each piece with salt and pepper, and set aside while you make the herb or spice crust.

Step 2

To make the herb-crusted fish: In a baking dish or on a large plate, mix together the salt, pepper, parsley, oregano, thyme, and sage. Place the fish on the herbs and pat them firmly onto both sides.

Step 3

To make the spice-crusted fish: Coarsely grind the salt, pepper, cumin, coriander, fennel seeds, and red pepper flakes in a spice grinder and place in a small bowl. Spread the top of each piece evenly with 1 teaspoon of Dijon mustard, then sprinkle with one-fourth of the spice mixture, gently patting to create an even crust on one side.

Step 4

Place the herbed or spiced fish on sheets of plastic wrap, patting any leftover herbs or spices into the top. Wrap the fish pieces snugly and put them in the fridge for at least 30 minutes or up to overnight to infuse the flavors and help the crust adhere.

Step 5

Preheat the oven to 400 degrees F.

Step 6

Over medium-high heat, heat the olive oil in an oven-safe skillet large enough to hold all the fish without crowding. When the oil is hot, place the fish in the pan (crust side down if you're using the spice crust) and cook for 3 minutes. Flip the fish over and place the pan in the oven for another 3 to 4 minutes to finish cooking, until the flesh is opaque and flakes easily. Serve immediately.

Step 7

Store in an airtight container in the refrigerator for up to 2 days. Calories: 147 per serving.