If you’re a New Yorker, you may remember a time when Nobu restaurant’s miso-marinated black cod was all the rage. Black cod is also known as sablefish.

Sablefish, with its rich, fatty and buttery texture, is my favorite go-to fish when it is available, typically starting in March.

A high-quality source of protein, sablefish is rich in omega 3 fatty acids (a good fat that our body and brain needs!) and a good source of vitamins and minerals, including vitamin D, B, iron, potassium, selenium and magnesium.

I like to prepare sablefish in the simplest way possible. I poach it, then drizzle high-quality olive oil over it and top with a generous amount of thinly sliced scallions. Every buttery mouthful is a treat in and of itself.

Poached Sablefish (Black Cod)

1 to 1-1/2 pounds of sablefish (black cod).

1 bunch organic scallions, sliced into thin rounds

High quality extra-virgin olive oil.

Cut fish into 4 to 6 4 oz pieces. Slice through the middle of each piece so that the size of the piece (still held together in the middle) doubles. Rinse well in filtered water. Set aside.

Bring 4 cups of water to a boil in a 12-inch skillet that is apx. 2 inches high.

Add sablefish pieces to the boiling water. Bring water to a boil again. Turn heat to medium low and cover. Cook for about 10-12 minutes, or until tender.

Using a slotted stainless steel spatula, transfer to plate. Sprinkle with Celtic sea salt. Drizzle sablefish with extra-virgin olive oil and sprinkle a generous handful of scallion rounds over fish.

Serve with a few slices of avocado and an organic arugula salad.

Enjoy!

This is my riff on this Greek home-style dish. Although I did not forage for wild greens to make this dish, the Swiss chard and curly kale I used are both organic and locally grown. Dark leafy greens impart a natural mineral flavor, which, in this case, is tempered—and sweetened—by the onions.

Wild-caught cod is an excellent lean source of protein and is also a rich source of B vitamins and selenium, a mineral that supports thyroid function.

This is one of my favorite go-to comfort meals.  Enjoy!
 

Greek-Style Stewed White Fish with Greens

 
1-1/2 to 2 pounds low-mercury white fish (e.g., cod, flounder, scrod, sole)
Juice of 2 lemons or 1/2 cup dry white wine
1 teaspoon Celtic sea salt, or to taste
Freshly ground pepper
1/4 cup extra-virgin olive oil or coconut oil
4 cloves garlic, minced
2 medium yellow onion, finely chopped
6 to 8 cups dark leafy greens, chopped (e.g., Swiss chard, spinach, kale, beet greens)
 *Note: the leafy greens will cook down
2 tablespoons chopped fresh herbs, (e.g., oregano, thyme, basil)

Rinse fish well and pat dry.  Season both sides of fish with Celtic sea salt and freshly ground pepper.  Place in a glass pie plate.  Drizzle lemon juice over the fish.  Cover pie plate with plastic wrap and marinate fish for 1 hour before cooking.  **If you don’t have time to marinate for 1 hour; it is okay to skip this step.

Heat olive oil in Dutch oven or heavy-bottomed pot over medium heat.  Sauté onion, until translucent, about 4 to 6 minutes, adjusting heat as necessary. Stir in minced garlic until well combined, apx. 30 seconds to a minute.

Add the greens, stirring frequently, and cook until wilted.

Arrange the fish on top of the greens; add the fresh herbs, then drizzle the lemon juice from the marinade over the fish and greens.  Cover with a lid and lower heat to simmer. Cook 15 to 18 minutes, or until fish is tender and flakes with a fork.

Its high, healthy fat content gives black cod a soft, silky texture and luxurious, buttery mouthfeel. It’s a delectable source of high-quality protein, and it contains more omega-3 fats than any other white fish; it even rivals wild-caught salmon as an omega 3 source! (Think how happy you’ll make the ovaries, thyroid and adrenal glands; they LOVE healthy fats!). Black cod is also a good source of minerals, like iron, calcium and copper.

My favorite way of eating black is very simple (and quick to prepare): poached black cod. Black cod can fetch a pretty penny when you order it at a restaurant. But, you can save yourself a bundle if you prepare it at home. As wild-caught fish go, it’s reasonably priced at $14.99/lb.
 

Poached Black Cod

 
Add 1 quart of filtered water to a wide-bottomed, stainless steel skillet with sides that are apx. two inches high. Cover. Bring water to a boil over high heat.  To the boiling water, add 1 pound of black cod, cut into four 4-oz pieces. When water come back to a boil, reduce heat immediately. Simmer, covered, for apx. 6 minutes. Transfer to plate or serving platter with a slotted spatula.

I like to drizzle high-quality, extra-virgin olive oil over poached black cod (yum! More healthy fat!) OR top with a generous dollop of cilantro pesto and serve with raw or cooked greens.

While I don’t eat wheat- or gluten-based foods these days (including, sadly, bucatini), I still love and appreciate the deliciousness of sardines.

These small, oily fish are a concentrated source of omega 3 fatty acids (EPA & DHA). They are an excellent source of Vitamin B12 (vitamin b12 deficiency is linked with heart disease, anxiety, depression, autoimmune disease and infertility in men and women). Sardines are rich in thyroid-supporting minerals, like selenium and iodine. They are also an excellent source of calcium, especially if you eat the bones. Sardines are good source of protein (I often eat them for breakfast!) and a rare food source of Vitamin D.

A 2018 study also found that omega 3 fatty acids derived from fish oil—EPA and DHA—were more effective in stopping the growth of aggressive breast cancer tumors in mice than plant based sources of omega 3s (ALA).  Regularly eating 12 to 16 oz. of cold-water, fatty fish, like salmon, cod and sardines, can be beneficial for overall hormone balance, heart health and may have a protective anti-cancer effect.

I eat plenty of tinned wild-caught sardines (they are my go-to “fast food” protein), but when I find fresh, wild-caught sardines, I always snap them up! They’re a cinch to prepare. Here, I picked up a pound of fresh, whole, wild-caught sardines at Whole Foods; they gutted the fish for me there. (When buying fresh, whole sardines, ask the fishmonger to gut and rinse the sardines for you.)

Once home, I prepare the simple broiled sardines recipe below. If I am really pressed for time, I drizzle lemon juice over the sardines instead of stuffing them with lemon slices.

I eat the entire sardine, including the bones, which are soft and edible. The bones in sardines are one of the best non-dairy sources of calcium. If you prefer to remove the bones, that’s fine. If you decide to eat the bones, just be sure to chew well!
 

Simple Broiled Sardines

 
1 to 1-1/2 pounds sardines, gutted and rinsed
1 large organic lemon, thinly sliced
1-2 tablespoons olive oil
1 to 2 teaspoons dried oregano, crumbled
Celtic sea salt, to taste

Preheat oven to “Broil”.

Place oven-proof pan in broiler or oven.

Prepare the sardines: Stuff each sardine with slice of lemon.

Remove pan from the broiler and drizzle in 1 tablespoon olive oil (it will sizzle). Transfer sardines to the pre-heated, arranging in a single layer.

Season with Celtic sea salt, to taste (judiciously, don’t overdo); then, crumble dried oregano over sardines. Drizzle another tablespoon over the sardines.

Place on top rack in oven or in the broiler) and broil apx. 6-7 minutes, or until fish is opaque and browned (but not burnt!).

A delicious, versatile protein, salmon is a potent anti-inflammatory food, thanks to its high omega-3 content. Of all fish, salmon contains the highest amount of omega-3 fatty acids.

Regular consumption of salmon has been linked with myriad health benefits: keeping bones and joints strong, reducing risk of heart disease, contributing to glowing, more elastic skin, promoting brain health and even as a mood enhancer (it can have an anti-depressant effect).

In addition to omega-3, salmon—specifically, wild-caught salmon—is also a rich source of Vitamin B-12 (essential for brain health), Vitamin D and selenium (nutrients that support thyroid health), as well as a good source of iodine, Vitamin B-6 and choline.

Here’s the catch (see what I did there?!): source matters. I encourage you to consume wild-caught Alaskan salmon (the best varieties include Coho, Sockeye, Pink and Chinook) because they contain minimal toxins. Farm-raised salmon, on the other hand, are fed grains (corn and soy), ground up fish, antibiotics and injected with artificial coloring. Farm-raised salmon also contain higher levels of toxins, such as cancer-causing PCB’s and flame retardant additives, like as polybrominated dipheny ether (PBDE), an endocrine disruptor.

There’s a reason that fish is called “brain food”. Salmon is a rich source of protein and healthy fats; both are precursors to the neurotransmitters (brain chemicals) dopamine and acetylcholine. Pairing salmon with green tea doubles its brain-enhancing capabilities. The polyphenols in green tea can help make dopamine available where it is needed, and regular consumption of green tea can help enhance insulin sensitivity, which helps the brain receive a steady supply of glucose for energy—and side bonus…can also help with weight management.

What are dopamine and acetylcholine? And why do they matter?

Dopamine is the brain chemical that fuels motivation, drive and focus. It also affects our emotions and how we experience pleasure and reward. Because dopamine affects whether we feel full after a meal and our ability to manage cravings, it plays an important role in weight management. Low dopamine levels will not only leave you feeling sluggish and irritable, your metabolism will slow down, and you will gain weight—no matter how much you exercise and how little you eat. When dopamine is balanced, you can easily eat until you feel full, then get up and walk away from the table.

If dopamine levels are low, however, you might find yourself mowing through a couple pints of ice cream or a box of cookies, yet still not feel physically—or emotionally—full.

Acetylcholine, on the other hand, controls your brain speed, and it regulates your ability to process sensory input and access stored info. Acetylcholine deficiency can manifest as forgetfulness, issues with memory and brain fog. Maintaining optimal acetylcholine levels requires adequate consumption of healthy fats. Studies show that green tea polyphenols can exert a neuroprotective affect. For example, green tea polyphenols can also help inhibit the activity of an enzyme called acetylcholinesterase, which can lower acetylcholine. (Alzheimer’s is characterized by lowered levels of acetylcholine).

Brain chemistry talk aside…this dish is easy to make, quick cooking, flavorful and delicious!
 

Wild-Caught Salmon in Spiced Green Tea Broth

Serves 4

 
1 to 1-/2 pounds wild-caught salmon fillets, ideally Alaskan
2 teaspoons pure sesame oil
2 teaspoons coconut vinegar
*I recommend the brand Coconut Secret
1 cup brewed green tea OR dandelion root tea, ideally, loose leaf
(*If using a tea bag, I recommend Yogi for green tea
and Traditional Medicinals for dandelion tea)
1/2 teaspoon raw honey
1/4 cup finely chopped shallots
2 to 3 garlic cloves, minced
1 tablespoon fresh, minced gingerroot
2 teaspoons grated orange zest
1 teaspoon cumin
1/2  teaspoon ground chipotle
1/2 teaspoon Spanish (smoked) paprika
1/2 teaspoon Celtic sea salt

Preheat oven to 375°F.

Combine all ingredients in a medium bowl, whisking until well combined.

Place salmon in a baking dish (I like to use a 13×9 Pyrex glass baking dish or a 10” Pyrex glass pie plate) and pour marinade over fish.

Cover with plastic wrap and refrigerate marinated salmon for apx. 1 hour. OR…you can bake immediately.

Bake on the center rack, uncovered, for apx. 12 minutes, or until salmon is opaque. Serve immediately.

The combination of cod (rich in omega 3s—there’s a reason your grandparents took cod liver oil!), olive oil (a monounsaturated fat replete with polyphenols) and fresh garlic (containing health-promoting sulfuric compounds) delivers a trifecta of heart health benefits.

Cold water fish—like cod—is a good source of blood-thinning omega 3 fatty acids, especially beneficial if you have atherosclerosis or diabetic heart disease. Studies show that people who regularly eat fish have a much lower risk of heart disease and heart attack—than those who don’t eat fish.

Cod is also an excellent source of vitamin B12 and a good source of vitamin B6—both of these B’s help keep homocysteine levels low. Homocysteine can directly damage blood vessel walls, and high homocysteine levels are linked with greatly increased risk of heart attack and stroke.

A vitamin B12 deficiency negatively impacts bone health for both men and women. Recent research linked low vitamin B12 levels with a higher risk of bone fractures (particularly fractures in the lumbar spine) in older men. And, osteoporosis occurs more frequently among women who are deficient in vitamin B12.

Even if you think you don’t enjoy fish, cod is a great “starter fish”. It has a mild flavor and tender, flaky texture. How fresh fish is also affects flavor: avoid buying fish that’s packaged in Styrofoam and wrapped in plastic—you won’t be able to tell how fresh (or not) it is. Choose a place that sells fresh fish, a fish market or any place (Whole Foods comes to mind) that displays whole fish or fillets on ice. The best defense is a good offense: when I buy fish, I always smell it first: there should not a “fishy” or “off” smell. Don’t buy it if you detect a strong odor. Better to find out at the store rather than to discover this once you’re home!

Whatever the season, this cod dish is one of my favorite go-to comfort foods. I like to serve it with braised greens, like Swiss chard or kale, or paired with a salad of wild arugula or baby romaine, and a small side of butternut squash or pumpkin.
 

Poached Cod, Guernica-Style

 
1.5 pounds of wild-caught cod fillets,
ideally Alaskan cod (a.k.a. Pacific cod)

For the sauce:
1/3 cup quality extra-virgin olive oil
4 to 6 garlic cloves, thinly sliced
1 teaspoon red pepper flakes
1 tablespoon sherry vinegar or apple cider vinegar
Generous handful of flat-leaf Italian parsley, chopped

Cook the fish:
Fill a wide, heavy-bottomed stainless steel skillet (with a 2 or 3-inch rim) about 3/4 of the way with filtered water. Cover skillet and bring water to a gentle boil. Add cod to the skillet and reduce heat to low. Cover the skillet and let cod simmer about 3-4 minutes, or until a knife inserted in the fish slides out easily. Do not overcook the fish. Using a slotted metal spatula, transfer the fish to a serving dish. Season with sea salt. Cover to keep warm.

Make the sauce: 
Immediately after you have finished cooking the fish, heat the olive oil in a small saucepan over medium heat. Keep a mindful eye on the olive oil; you do not want it to smoke because this means it has turned into a trans fat. Add the sliced garlic and cook gently for 5 to 6 minutes, or until garlic is golden (not brown!).

Add the red pepper flakes and let cook for approximately 1 minute. Be careful when you add the vinegar to the olive oil and red pepper flakes—the contents in the saucepan will flare up. Turn off heat. Let the mixture roil for about 30 seconds. Pour olive oil sauce over the fish.

Garnish with chopped parsley.

Serve immediately.

I like to use cod for its texture and flavor, but you can substitute it with another low-mercury white fish, such as flounder or sole. Cod is a good source of omega-3 fatty acids and vitamin B6—and an excellent source of Vitamin B-12, needed for brain and nerve health. Having too low a level of vitamin B12 can inhibit the production of serotonin, which affects mood, and contributes to depression.  Other common symptoms of vitamin B-12 include anemia, neuropathy, fatigue and memory loss.
 

Thai-Style Fish Stew

 
1-1/2 pounds wild cod fillet, slice on the diagonal and cut into 1-1/2-inch pieces
1-1/2 cups shallots, thinly sliced
4 tablespoons minced ginger
2 tablespoons minced garlic
6 teaspoons red curry paste*
2 large bunches of green or red Swiss chard, leaves only, discard stems
1/3 cup fresh lime juice
1 15-oz can of unsweetened full-fat coconut milk*
1 cup cubed (already roasted) sweet potato
1 teaspoon Celtic sea salt
2 tablespoons unrefined coconut oil

Melt 2 tablespoons of coconut oil in a Dutch oven over medium-low heat.  When the coconut oil begins to sizzle (but not smoke), add the shallots.  Saute about 1-2 minutes; lower heat, and sauté another 3 minutes, or until soft and translucent.  Add ginger; sauté about 1 minute.  Add garlic, stirring into mixture about 1 minute.  Add red curry paste, mixing well with other ingredients.

Add Swiss chard, stirring until the greens have wilted.

Fold in the chunks of wild cod, combining well with greens and aromatics.  Stir in sweet potatoes and lime juice.

Pour in coconut milk, blending well with other ingredients.

Raise heat to medium and bring entire mixture to a gentle boil.  Cover.  Reduce heat to low and simmer for about 10 minutes, stirring occasionally, until the fish is tender.

Stir in the Celtic sea salt.

Remove Dutch oven from the heat and let rest 5 minutes or so.