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!

But chia pudding?  Different story.

I’ve always had a thing for tapioca pudding—I loved the taste and texture of tapioca “pearls” and took great comfort in its vanilla-infused starchy-sweetness.

Chia pudding achieves the same effect, but in a hypoallergenic fashion as it’s dairy-free and low in starch carbs.  It’s my go-to when I crave delicious, creamy comfort.

Benefits of chia seeds

Chia seeds are a great on-the-go source of protein, minerals, vitamins, antioxidants, and plant-based omega-3 fatty acids, or, alpha-linolenic acid (ALA), an essential fatty acid that your body can’t make. Chia seeds can increase levels of ALA and the omega 3 fat EPA, but your body’s ability to convert ALA into DHA/EPA is very low. So, your best source for obtaining the omega 3 fat DHA is still from fish or grass-fed meats.

That said, chia seeds are an extremely nutritious food with energy-boosting properties.

If weight loss is a health goal, it can be beneficial to incorporate chia seeds into your diet. Because chia seeds are hydrophilic, they have a great capacity to absorb water, much like a sponge.  If you soak chia seeds in water, you’ll see that it expands into a gel-like substance. Chia seeds are also high in soluble fiber (water-absorbing fiber), which contributes to feelings of satiety and fullness, helping stabilize blood sugar.  In a study published in The Journal of Nutrition, researchers found that a sample of patients with metabolic risk syndrome (associated with heart disease and diabetes), who drank a chia seed-containing beverage for two months experienced weight loss—and a reduction in their blood glucose.

Unlike flaxseed, you don’t have to grind chia seeds.  You can add them straight up to smoothies, shakes or yogurt.  I enjoy them best in a pudding.

Making chia pudding can be like cooking the perfect roast chicken.  Seemingly simple and straightforward, but the end result can be less than edible if you’re not mindful of the details.

I’ve tried to make chia seed pudding with water and mashed berries (a total bomb!).  With coconut water (which resulted in a makeshift slurry).  And with mashed fruit (the chia seeds did not expand).  And without sugar (nope, chia pudding needs a little sweetener).

Chia Pudding with Raw Honey and Berries

This chia seed pudding is part of my summer clean eating cleanse, and it proved a big hit when I served it at a recent detox workshop that I gave!

16 ounces full-fat coconut milk (I like Native Forest coconut milk)
6 tablespoons chia seed
1 tablespoon + 1 teaspoon raw honey
1/2 cup fresh or frozen mixed berries, pureed in food processor, blender or mash by hand

Place coconut milk in a blender.  One can of coconut milk is typically 13.5 ounces; just top off with 2.5 ounces water for 16 ounces.  Add the raw honey.

Blend well—at high speed—until well combined.

Add the chia seed.  Blend on low speed for a minute or 2 until mixed.

Pour chia seed-coconut milk mixture into a bowl.  Let it sit out for an hour, stirring frequently—every 5-10 minutes.

After mixture thickens substantially, pour into a glass mason jar. Store in the refrigerator overnight.

Before serving: puree berries in a food processor (or mash by hand).

Apportion out the chia seed pudding.  To each serving, add a light drizzle of raw honey and a spoonful of berries.  Or top with fresh, sliced strawberries or a few blueberries, raspberries or blackberries.