Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli

You can never go wrong with this fish dish. My children love when I prepare fish for dinner. Wild black cod, also known as sablefish or butterfish, is a soft, flaky, fatty fish with an Omega-3 content similar to salmon.

Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli

We enjoy this versatile fish grilled on the barbecue, baked in the oven, or sautéed with potatoes and vegetables. It simply works with any preparation method.

I have found that it is easier to cook or steam your vegetables before sautéing.

Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli | Foodal.com

If you are using frozen vegetables, it is always best to cook them first because they take longer to cook and can cause your dish to become a bit waterlogged otherwise.

Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli

In this recipe, I boil the potatoes and steam the broccoli beforehand. This also helps to ensure even cooking while maintaining the bright green color of the broccoli.

Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli | Foodal.com
Wild Black Cod Sautéed Fillet with Potatoes and Broccoli
Votes: 3
Rating: 5
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Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli | Foodal.com
Wild Black Cod Sautéed Fillet with Potatoes and Broccoli
Votes: 3
Rating: 5
You:
Rate this recipe!
Print Recipe
Ingredients
  • 2 cod fillets 6 ounce
  • 2 shallots sliced thin
  • 4 cloves garlic minced
  • 1 lemon juiced
  • 1 1/2 cups broccoli
  • 1 pound new potatoes halved or quartered, red or yellow skinned
  • 1/2 cup olive oil
  • 2 teaspoons fresh rosemary minced
  • Salt and Pepper to taste
Servings:
Units:
Instructions
  1. Place potatoes in a medium saucepan. Cover with water and add salt.
  2. Cook until tender. Drain and set aside to cool.
  3. Place 1 inch of water in a saucepan with a steamer insert. and bring it to a boil. Add the broccoli and over. Reduce heat and let cook for about 5 minutes.
  4. Remove from heat, uncover, and set aside to cool.
  5. Heat 1/4 cup olive oil in a large skillet. Add garlic, shallots, and rosemary and cook until tender.
  6. Add fillets to the pan and sprinkle with half of the lemon juice.
  7. Cook about 4 minutes, then turn.
  8. Add remaining lemon juice.
  9. Continue cooking until fillets flake easily with fork.
  10. Remove from pan.
  11. Add 1/4 cup olive oil and 2 garlic cloves to pan.
  12. Add potatoes and broccoli.
  13. Sauté and serve with cod fillets.
Recipe Notes

Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli | Foodal.com

 

A perfect healthy meal for the family, you can try this dish and make it your own! Let us know your recipe additions and alterations below.

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About Jennifer Swartvagher

Jennifer is an experienced journalist and author. Her work has been featured on TODAY Parents, The New York Times Blog, BlogHer, Scary Mommy, and scores of other parenting and cooking publications.

21 thoughts on “Wild Black Cod Sautéed Fillet Served with Potatoes and Broccoli”

  1. Wow, even just that first picture got my mouth watering! I’ll have to alter the recipe to yield a smaller serving, my family has some weird vendetta against fish dishes served with potato. When it comes to fatty fish like cod, we typically eat it with something lighter, like a salad. Still, this seems way too yummy and way too easy to make for me to pass up!

  2. I am a total sea food fan. I have had some kinds of fish like salmon, tilapia, and catfish. I now have a new recipe to bookmark in case I go back to the store and see some cod. Sometimes I wish we cooked some seafood more often. The benefits like omega 3’s is amazing and no should miss out on it.

  3. I love Cod, but have never heard of the Black variety. I’ll have to do some research. It’s probably a cold water fish, so I’ll likely have to buy it frozen if I want to find it locally. Fish goes so well with potatoes, and broccoli is popular in this house. This sounds like a lovely dish that the family would enjoy.

  4. I just started eating fish this past year. I did so for my health. The omega 3 was the main factor. I haven’t branched out much due to not really knowing how to cook fish other than “southern style.” And that means breaded and fried! I discovered salmon and Pollock burger patties at Costco a few months ago. I find them delicious when baked in a just a bit of coconut oil.

    I look forward to trying this recipe. I hope I can get it to have that flaky looking top.

  5. I love this unique yet easy-to-make combination. The pop of color that the broccoli gives off in the picture gives the meal an overall savory and professional feel. Surprisingly, I have yet to try cod, despite being a member of a family who fishes regularly. I would love to use Yukon gold potatoes with this dish. Thank you for the recipe!

  6. To be honest, the picture was what drew me to the article. Just looking at it made my mouth water! I’m looking forward to making it for dinner tonight,but I’m slightly worried because I am not good at preparing fish as it often crumbles or falls apart from the fillet shape. Any tips on how to avoid this, and can the shallots be substituted? The recipe is sinfully easy though, and simple, to boot. Any wine suggestions?

  7. I’ve never really been the type of person who eats fish, or any sea food to be honest. But when I saw this it looked amazing! I’m going to try it for sure, would it still be okay if I switched out some of the vegetables? I’m not very experienced in cooking with fish so I’m not sure what’s really okay and what’s not.

  8. My mouth literally watered from seeing these photos. It looks very delicious. I’m a huge fan of fish. I won’t be able to get cod fillets today so I will substitute it with tilapia (hopefully that doesn’t change the entire dish). I would add carrot sticks and some black pepper to taste.

  9. I will eat fish just about anyway I can be cooked. Fried has long been my favorite just because I was brought up were fish fry’s were a way of life. Once I became an adult I started eating fishing in many different styles of cooking. I do so much enjoy them all. Fish is very good, and so good for you.

  10. Now that’s some pretty good fish right there! Looks absolutely delicious, wish I had smell-o-vision to smell the picture. 😛
    I’m only eating cooked fish at the moment, but I’m always open for new things as long as they’re good.

  11. Hi, would this work with other kinds of fish? It says similar to salmon so it’s a suitable substitute? The shallots are definitely the topping of these ingredients. Shallots along with other fish taste good for me. Thank you for the recipe.

  12. I love this idea! I actually do something very similar when making my fish, so I will definitely be trying this one out. So simple yet I bet so flavorful. I love a great fish dish! Healthy and light, I am not opposed to the potatoes in here. Think this may be dinner tonight!

  13. Thank you so much for such a healthy recipe! The best thing about it is how easy to make it is. My kids are not big fans of cod fish, so this will have to be a special dish for me and the hubby! Dying to make it, will be trying soon.

  14. Wow. Just yum. It must be that picture or just the fact that I’m hungry but this dish looks AMAZING. I’ve been looking for some yummier ways to cook fish… I already got my salmon-in-the-oven down pat and, don’t get me wrong, I love my salmon-from-the oven. I don’t usually use a pan for my fish, so I’m really looking forward to trying this one! Looks pretty healthy, too.

  15. Hi Jennifer! I was just swinging by to thank you for this great recipe. Ever since I read this article back in December, I’ve already made this recipe twice, and it was amazing. My taste buds were dancing with joy LOL. Seriously it was so good. The first time I made it I followed the instructions strictly because I had never made it before, and although one of the black cod fillets broke down a little, it came out perfect in my eyes. Now the second time I made it, I took the liberty of also adding carrots into the mix, and it was just as good. Thanks again for such delicious and healthy recipes.

  16. I am a seafood lover and fish is one of my favorites. I especially love how you put the potatoes and broccoli combination together. This is something I will try…and maybe with Cod. I have never had this type of fish so this would be a new adventure. Very healthy dish for a fish Friday in my household.

  17. I love how the recipe is so simple. I can’t remember the last time I tried something new but now Spring is here it seems like the perfect time to get my family eating delicious, lighter, healthier foods. I’ll be taking the ingredients list with me on my next shopping trip, I really can’t wait to try this out!

  18. I’m not a fan of cod as it can contain a lot of worms, but I would definitely cook this with haddock. It would work with smoked haddock, too. I definitely wouldn’t use frozen vegetables, though, for me they have to be fresh.

  19. This looks delicious, and I think I have to try making it for my wife. I have tried cod, and I enjoy it, although it’s always been breaded. This looks nummy, though. One of the problems with people who don’t eat a lot of fish is that we’re never exactly sure how it’s supposed to taste. The best I can hope for is to make it “look” like the photo and hope!

  20. This is my favourite kind of fish. If ever my husband wants to really spoil me he takes me to eat cod. I enjoy seafood in general. I literally eat anything that you can catch from the ocean. This recipe looks delicious and easy. Wow i will definitely try this one.Thanks Jennifer

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