Fish is a fabulous protein that fits swimmingly into a healthy diet and lifestyle . . .but sometimes, you (and by you, I mean me, lol) can get stuck in a flavor rut. You know, lemon this and Parmesan that. 
I decided to add some fall flair to my latest fish dinner by incorporating a few of my favorite seasonally inspired ingredients. Check out this recipe for Maple Butternut Squash Sablefish Stir Fry – not only does it have an ahhhhh-mazingly autum vibe, but did you know that Sablefish (aka Black Cod) has more heart-healthy omega fatty acids than salmon?!
Yeah, it’s true – even though salmon is the “poster fish” for Omega fatty acids, sablefish, in fact, has more to offer. 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.
BTW, sablefish, a melt-in-your-mouth mild fish with large white flakes (sometimes called “sea butter”), is not always easy to find at some grocery stores and markets — especially outside of big city living. However, I source mine from Sitka Salmon Shares, a wonderful fisherman’s co-op from Alaska that responsibly and ethically sources the best seafood from cold Pacific Northwest waters. Seafood (from crab to lobster and salmon to cod . . plus so much else). Their Alaskan seafood is flash frozen and the peak of freshness and shipped straight to your house . .. making it as close as “dock to door” as can be! Check Sitka Salmon Shares out, and if interested, my Stika shares discount code will save you $25 on first order – use coupon code: FITFORK
To get this fish stir fry going, a quick marinade in maple syrup, soy sauce, garlic, ginger and sriracha gives the sablefish a lightly spicy-sweet taste. Remember, when tossing sablefish chunks into the skillet or wok to stir fry, pour off the marinade (but reserve) to prevent the maple syrup sugars from burning in the pan. Get the reserved marinade sauce-ready by microwaving for about a minute in the microwave, or until bubbling. Then, it’s poured over the stir-fry in the final few seconds of cooking.
Also, note that for this fish stir fry I’ve used frozen butternut squash (pre-cubed) for convenience. I cook it first in the skillet and then set aside to add back in later. The benefit of using frozen for a butternut squash stir fry is that there is no manual labor and a quick cooking time, however, you just have to be mindful of not over0handling and over-stirring it, because it can go to mush.
I love making creative stir frys and this autumn stir fry was a big winner with my husband. He loved his on traditional white rice, I prefer cauliflower rice – sometimes we compromise with edamame noodles which are a delicious alternative pasta idea!
If you are looking for more sablefish recipes, check out:
Merken-blacked Sablefish with Tangerine Pickled Onion Relish (Merken is a South American spice blend)
And don’t forget to learn more about Sablefish and other Alaskan seafood at Sitka Salmon Shares (my $25 off discount code: FITFORK)
Note: This post contains affiliate links. I may earn a small commission on any purchases, however the price remains the same to you. Proceeds are used to cover operating expenses for The Fit Fork. Thank you!
Quick and easy, this Paleo-friendly fish dinner puts an autumn spin on stir fry featuring rich and butter sablefish (aka black cod) along with butternut squash and a slightly spicy sauce with hints of maple.
- 1/3 cup real maple syrup
- 1/4 cup soy sauce
- 2 tsp. fish sauce
- 1 Tbsp. minced garlic
- 1 Tbsp. minced ginger
- 2 to 3 tsp. Sriracha
- 1 lb approx. Sablefish filet(s), thawed
- 1 tablespoon avocado oil
- 10- oz frozen butternut squash cubed
- 1 small red onion chopped
- 1 cup sliced mushrooms
- 1/2 cup chopped green onions
- 1 tsp. black sesame seeds
-
In shallow dish, whisk together maple syrup, soy sauce, fish sauce, garlic, ginger and Sriracha.
-
Remove skin from sablefish filet and then cut into bite-sized pieces, approximately 3/4”.
-
Place cut fish pieces in marinade, use a spoon to gently stir to coat. Marinate in fridge for 15 to 30 minutes, stirring up once to distribute flavors on all sides. Pour off marinade, but reserve for use later.
-
Add avocado oil to large skillet or wok and bring to med-high heat. Add frozen squash, and cook for 2 – 3 minutes, using a spatula to turn it once. Don’t over stir, the squash, it will become mushy. Remove from pan and set aside.
-
Keep skillet on med-high heat and add onion and mushrooms and saute for 1 minute; add fish chunks (drained from marinade) to skillet and continue to cook for approximately 3 to 4 more minutes, until vegetables soften and fish cooked through.
-
Put reserved marinade in microwave and microwave on high for 1 minute, or until bubbling. Pour into skillet, along with green onions and previously cooked squash, and stir gently until combined. Remove from heat promptly so that maple sugars in sauce don’t burn.
-
Sprinkle with black sesame seeds and serve with rice, cauliflower rice, noodles or in lettuce cups.
