This post is part of a blogger recipe contest sponsored by Kevin’s Natural Foods. However, all content, opinions, comments and enthusiasm remain my own.

Bursting with flavor without busting your clean-eating diet, my Lemongrass Basil Sablefish Skillet is a 30-minute fish dinner that just messes one pot – plus, it’s suitable for Paleo, Keto, low-carb and gluten-free diets too!  

Knowing I can make a quick, healthy meal after a busy day or when I am low on provisions, is a source of comfort to me – I don’t like having to scrounge and eat “whatever,” call for take-out, or hit a drive through. Plus, I’m always counting on eating well and with my athletic performance in mind – a foraged bag of popcorn and a cheese stick just doesn’t cut it, lol! Thanks to the advanced planning of always having my freezer stocked with a variety of protein choices; a few fresh and/or frozen vegetables, and a selection of pre-made Paleo and keto-friendly sauces in the pantry, I’m winning!

So, I recently found these amazing pouches of sauce from Kevin’s Natural Foods that solve almost any mealtime dilemma.  So many yummy, globally-inspired flavors, and grabbing a pouch from the pantry really makes throwing together a quick and healthy meal EASY. No hunting around for hard-to-find spices; no time spent measuring, whisking and reducing; no worries about dinner turning out great; no worries about ingredients being clean . . . just NO STRESS at all.  Sauces are gluten-free, soy-free, have no preservatives, no GMOs, no dairy and are suitable for keto, Paleo, and vegetarian diets – and there are 8 different flavors to love.

Last night, I grabbed the Lemongrass Basil Sauce ,  a light, vibrant sauce made with coconut milk, basil and garlic. It’s exotic, but approachable and not spicy, so I knew my kids will love it too! Then, making my recipe for Lemon Basil Sablefish Skillet was as easy as throwing fish, veggies and sauce together and baking in the oven for 25 minutes. With such little prep, I can confidently call this a 30-minute fish dinner with the veggie group included.  Also, to keep the meal prep moving along for this one-dish fish recipe, I used frozen cauliflower rice – no need to defrost.

What is sablefish and why is it a good protein in my diet?

Sablefish is a melt-in-your-mouth mild fish with large white flakes that is harvested in the wild from cold Pacific waters.  It’s often called black cod (although not in the Cod family) and called sometimes “sea butter.” It has a velvety black skin that feels like (you guessed it,) sable and is a fabulous fatty fish to add to your meal rotation. A small 3-oz. portion of sablefish has about 190 calories with 13g protein, 15g heart-healthy fats and 0 carbohydrates.

Many people consider salmon as “THE” fish for omega fatty acids, but sablefish is actually a denser source, boasting more of these beneficial nutrients, ounce for ounce! Just a 3-oz serving of sablefish (aka black cod) has more than 1,500mg of combined EPA and DHA Omega fatty acids.  To date, there is no official recommended daily allowance for EPA and DHA. However, most health organizations agree that 250–500 mg of combined EPA and DHA is enough for adults to maintain their overall health. So, you can see, a little portion of sablefish easily meets this dietary goal.

Pro tip: when you make this sablefish skillet recipe (or any recipe with fatty fish like salmon), keep the bottom skin on the filet, you can remove it after cooking. While I’m not a skin-eater (it’s an acquired taste), I have learned that so many of the beneficial Omega fats are found in the brownish “gunk” between the skin and flesh. This is actually the fish’s insulating fat and you need to eat that part to maximize EPA and DHA intake — don’t scrape it off with a fork!

Pro Tip: Also, when it comes to your veggies – feel free to tweak to suit what you have on hand or what your body is craving. I added those little tomatoes as it was the end of our summer crop and I loved the pop of color. Even frozen veggies work, my riced cauliflower was straight from the freezer, saving me a bunch of time.

This isn’t my first rodeo with sablefish, you can check out some of my other creative sablefish recipes:

• Maple Squash Sablefish Stir Fry
• Merkin-blackened Sablefish with Tangerine Relish

And, also remember to check out all the greatness of Kevins’s Natural Foods recipes and products so you can continue to eat clean and live happy! Visit them on Facebook or Instagram or Pinterest for more healthy living inspiration.

5 from 5 votes

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Lemongrass Basil Sablefish Skillet - Paleo, Keto, Low Carb

Prep Time

5 mins

Cook Time

25 mins

 

This flavorful 30-minute fish dinner is amazing, convenient and suitable for paleo, keto and low carb diets. Only one pot to clean up, too!

Course: dinner, entree

Cuisine: Asian

Keyword: fish, keto, low carb, paleo, sablefish, skillet

Servings: 4 Servings

Ingredients

• 1 Tbsp avocado oil
• 12 oz filled sablefish
• 3 packed cups chopped fresh spinach
• 1 cup sliced mushrooms
• ½ cup chopped red onion
• 12- ounces cauliflower rice frozen fine
• 1 7- oz package Lemongrass Basil Sauce from Kevin’s Natural Foods
• 1/3 cup chopped green onions whites and greens
• 1- ouce grape tomatoes halved or quartered
• 2 tablespoons shredded fresh basil

Instructions

1. Preheat oven to 400F degrees

2. Heat oil in large skillet (that has a lid for use later) and sear sablefish on high, skin side up, for just 1 minute. Flip over and remove from heat.

3. Add riced cauliflower, chopped spinach, chopped red onion, and sliced mushrooms to bowl and toss.

4. Open bag of Lemongrass Basil Sauce from Ken's Natural Foods and drizzle over veggies and gently stir until ingredients coated. It may not seem like "enough" sauce, but once the dish starts to cook, water and oils will be released from the ingredients to make it "saucier."

5. Then, gently lift up fish filet and spread veggie mixture under and around fish. Place fish back down so it's resting on a bed of these veggies.

6. Put lid on skillet and bake, covered, in 400F degree oven, or until fish white and flakey through, vegetables softened and sauce bubbling.