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Black Cod

Border Grill Alaskan Cod with Roasted Peppers and White Beans

Prep Time: 20 minutes
Cook Time: 20 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets (6 oz. each)
Salt and freshly ground black pepper, to taste
4 tablespoons extra virgin olive oil, divided
1/2 tablespoon minced garlic
1 teaspoon crushed red pepper
1 cup julienned roasted piquillo peppers or red bell peppers
4 anchovies, minced (optional)
1/2 cup white wine
3/4 cup chicken stock
1/2 bunch flat leaf parsley, roughly chopped
1 lemon, juiced
2 Tablespoons unsalted butter
Crusty bread, for serving
Mashed White Beans
1/4 cup extra virgin olive oil
1 onion, finely chopped
2 cans white beans, drained
3/4 cup chicken stock
1/2 lemon, juiced
1 teaspoon salt, to taste
1/2 teaspoon freshly ground black pepper

Directions

Preheat oven to 450°F. Season Alaska Black Cod fillets with salt and pepper. Heat 2 tablespoons olive oil in a large skillet over high heat. Add fish and sear until browned on both sides, about 1 to 2 minutes per side. Remove from heat, transfer fish to a baking sheet or pan, and bake in oven for 3 to 5 minutes, cooking just until fish is opaque throughout. Remove from oven and tent with foil until ready to serve.

Meanwhile, heat remaining 2 tablespoons olive oil in same skillet used to brown fish. Add garlic and crushed red pepper and sauté over medium-high heat for 1 to 2 minutes. Add roasted peppers and anchovies, if using, and sauté for 2 minutes more. Add white wine, bring to a boil, and cook until reduced by half. Add chicken stock, parsley, and lemon juice. Bring to a boil, reduce heat, and simmer for 2 minutes. Stir in butter and season with salt and pepper to taste.

Mashed White Beans

Heat olive oil in a sauté pan over medium heat. Add onions and cook until golden, about 10 minutes. Add beans and chicken stock, cover, and bring to a boil. Remove from heat and using the back of a spoon, mash beans to form a chunky mixture. Stir in lemon juice, salt, and pepper. Taste and adjust seasonings as necessary.

To serve, spoon Mashed White Beans into shallow bowls and top with cooked fish fillets. Spoon roasted pepper sauce over fish and serve immediately, accompanied by crusty bread.

Nutrients per serving: 904 calories, 62g total fat, 13g saturated fat, 62% calories from fat, 105mg cholesterol, 39g protein, 42g carbohydrate, 11g fiber, 1657mg sodium, 190mg calcium and 2860mg omega-3 fatty acids.


Smoky Pimenton and Sherry-Roasted Alaska Black Cod

Prep Time: 30 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets (6 to 8 oz. each), fresh or thawed
Salt and pepper, to taste
1/2 cup dry sherry
1/4 cup chopped parsley
2 tablespoons grapeseed or canola oil
2 teaspoons pimenton (smoked Spanish paprika)

Directions

Season Alaska Black Cod fillets with salt and pepper. Add sherry and parsley to large zip-top plastic bag. Add fillets, seal bag and turn several times to coat. Marinate in refrigerator for 15 to 30 minutes. Remove fillets from marinade; discard marinade.

Heat oven to 350°F. Add oil to oven-safe skillet and heat to medium-high. Add black cod fillets to pan, skin side up, and sauté in oil for 3 to 4 minutes, until lightly browned. Turn fillets over and cook an additional 3 to 4 minutes, until browned. Finish thicker fillets in oven, cooking just until fish is opaque throughout. Sprinkle with pimenton before serving.

Nutrients per serving: 472 calories, 37g total fat, 7g saturated fat, 72% calories from fat, 97mg cholesterol, 27g protein, 1g carbohydrate, 0.3g fiber, 116mg sodium, 79mg calcium and 2970mg omega-3 fatty acids.

Suggested accompaniment: Roasted Garlic Torta de Papa
Teriyaki-Braised Alaska Black Cod with Colorful Vegetables

Prep Time: 10 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets, fresh, thawed or frozen
1 tablespoon vegetable oil
1/2 cup teriyaki sauce
2 teaspoons minced fresh garlic
2 tablespoons Riesling
1 small red bell pepper, cut in thin strips
4 green onions, cut in 3-inch pieces
1 large carrot, cut in julienne (matchstick) pieces
2 tablespoons fresh lemon juice
Lemon wedges and toasted sesame seeds, for garnish

Directions

Have all ingredients ready before beginning. Rinse any ice glaze from frozen Alaska Black Cod under cold water; pat dry with paper towel.

Heat a heavy nonstick skillet over medium-high heat. Brush both sides of black cod with oil. Place black cod in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Add teriyaki sauce and cook 2 minutes more; sauce will boil up.

Turn fillets over, add garlic and cook for 2 minutes. Add wine, bell pepper, green onions and carrot. Cover pan tightly and reduce heat to medium. Continue to cook an additional 6 to 8 minutes for frozen black cod or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with lemon juice.

To serve, top fish with vegetables and sauce; garnish with lemon wedges and toasted sesame seeds, if desired.

Cook’s tip: Serve with bowls of steamed jasmine rice on the side.

Nutrients per serving: 422 calories, 30g total fat, 6g saturated fat, 64% calories from fat, 83mg cholesterol, 26g protein, 10g carbohydrate, 1g fiber, 1325mg sodium, 79mg calcium, and 2860mg omega-3 fatty acids.

 

 

Content Provided by Alaska Seafood Marketing Institute

 

Black Cod

Border Grill Alaskan Cod with Roasted Peppers and White Beans

Prep Time: 20 minutes
Cook Time: 20 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets (6 oz. each)
Salt and freshly ground black pepper, to taste
4 tablespoons extra virgin olive oil, divided
1/2 tablespoon minced garlic
1 teaspoon crushed red pepper
1 cup julienned roasted piquillo peppers or red bell peppers
4 anchovies, minced (optional)
1/2 cup white wine
3/4 cup chicken stock
1/2 bunch flat leaf parsley, roughly chopped
1 lemon, juiced
2 Tablespoons unsalted butter
Crusty bread, for serving
Mashed White Beans
1/4 cup extra virgin olive oil
1 onion, finely chopped
2 cans white beans, drained
3/4 cup chicken stock
1/2 lemon, juiced
1 teaspoon salt, to taste
1/2 teaspoon freshly ground black pepper

Directions

Preheat oven to 450°F. Season Alaska Black Cod fillets with salt and pepper. Heat 2 tablespoons olive oil in a large skillet over high heat. Add fish and sear until browned on both sides, about 1 to 2 minutes per side. Remove from heat, transfer fish to a baking sheet or pan, and bake in oven for 3 to 5 minutes, cooking just until fish is opaque throughout. Remove from oven and tent with foil until ready to serve.

Meanwhile, heat remaining 2 tablespoons olive oil in same skillet used to brown fish. Add garlic and crushed red pepper and sauté over medium-high heat for 1 to 2 minutes. Add roasted peppers and anchovies, if using, and sauté for 2 minutes more. Add white wine, bring to a boil, and cook until reduced by half. Add chicken stock, parsley, and lemon juice. Bring to a boil, reduce heat, and simmer for 2 minutes. Stir in butter and season with salt and pepper to taste.

Mashed White Beans

Heat olive oil in a sauté pan over medium heat. Add onions and cook until golden, about 10 minutes. Add beans and chicken stock, cover, and bring to a boil. Remove from heat and using the back of a spoon, mash beans to form a chunky mixture. Stir in lemon juice, salt, and pepper. Taste and adjust seasonings as necessary.

To serve, spoon Mashed White Beans into shallow bowls and top with cooked fish fillets. Spoon roasted pepper sauce over fish and serve immediately, accompanied by crusty bread.

Nutrients per serving: 904 calories, 62g total fat, 13g saturated fat, 62% calories from fat, 105mg cholesterol, 39g protein, 42g carbohydrate, 11g fiber, 1657mg sodium, 190mg calcium and 2860mg omega-3 fatty acids.


Smoky Pimenton and Sherry-Roasted Alaska Black Cod

Prep Time: 30 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets (6 to 8 oz. each), fresh or thawed
Salt and pepper, to taste
1/2 cup dry sherry
1/4 cup chopped parsley
2 tablespoons grapeseed or canola oil
2 teaspoons pimenton (smoked Spanish paprika)

Directions

Season Alaska Black Cod fillets with salt and pepper. Add sherry and parsley to large zip-top plastic bag. Add fillets, seal bag and turn several times to coat. Marinate in refrigerator for 15 to 30 minutes. Remove fillets from marinade; discard marinade.

Heat oven to 350°F. Add oil to oven-safe skillet and heat to medium-high. Add black cod fillets to pan, skin side up, and sauté in oil for 3 to 4 minutes, until lightly browned. Turn fillets over and cook an additional 3 to 4 minutes, until browned. Finish thicker fillets in oven, cooking just until fish is opaque throughout. Sprinkle with pimenton before serving.

Nutrients per serving: 472 calories, 37g total fat, 7g saturated fat, 72% calories from fat, 97mg cholesterol, 27g protein, 1g carbohydrate, 0.3g fiber, 116mg sodium, 79mg calcium and 2970mg omega-3 fatty acids.

Suggested accompaniment: Roasted Garlic Torta de Papa

Teriyaki-Braised Alaska Black Cod with Colorful Vegetables

Prep Time: 10 minutes

Cook Time: 15 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets, fresh, thawed or frozen
1 tablespoon vegetable oil
1/2 cup teriyaki sauce
2 teaspoons minced fresh garlic
2 tablespoons Riesling
1 small red bell pepper, cut in thin strips
4 green onions, cut in 3-inch pieces
1 large carrot, cut in julienne (matchstick) pieces
2 tablespoons fresh lemon juice
Lemon wedges and toasted sesame seeds, for garnish

Directions

Have all ingredients ready before beginning. Rinse any ice glaze from frozen Alaska Black Cod under cold water; pat dry with paper towel.

Heat a heavy nonstick skillet over medium-high heat. Brush both sides of black cod with oil. Place black cod in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Add teriyaki sauce and cook 2 minutes more; sauce will boil up.

Turn fillets over, add garlic and cook for 2 minutes. Add wine, bell pepper, green onions and carrot. Cover pan tightly and reduce heat to medium. Continue to cook an additional 6 to 8 minutes for frozen black cod or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with lemon juice.

To serve, top fish with vegetables and sauce; garnish with lemon wedges and toasted sesame seeds, if desired.

Cook’s tip: Serve with bowls of steamed jasmine rice on the side.

Nutrients per serving: 422 calories, 30g total fat, 6g saturated fat, 64% calories from fat, 83mg cholesterol, 26g protein, 10g carbohydrate, 1g fiber, 1325mg sodium, 79mg calcium, and 2860mg omega-3 fatty acids.

 

Thyme-Crusted Alaska Black Cod

Prep Time: 25 minutes
Cook Time: 30 minutes
Serves: 8

 

 

 

Content Provided by Alaska Seafood Marketing Institute

 

Cod

Catalonian Cod Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Serves: 4

Ingredients

1/3 cup pine nuts OR slivered almonds, toasted
4 large garlic cloves, minced
2 cups chopped onions
1 tablespoon olive oil
1 large pinch saffron OR 1/2 teaspoon turmeric
1 can (28 oz.) diced tomatoes, drained
2 cans (14.5 oz. each) fat-free chicken broth
2/3 cup dry white wine (OR additional 1 cup chicken broth)
1-1/2 lbs. Alaska Cod fillets, fresh, thawed or frozen
1/2 cup chopped fresh parsley OR 2 Tablespoons dried parsley
4 slices Italian bread, cut into bite-size pieces and toasted, OR 1-1/2 cups croutons

Directions

In food processor or blender, grind nuts and garlic to a paste.

In a large (12-inch) nonstick pan or stockpot, cook onions in olive oil over medium heat 3 to 5 minutes, until lightly golden. Add garlic paste, saffron, tomatoes, chicken broth, and wine. Bring to a simmer; cook 10 minutes. Rinse any ice glaze from frozen Alaska Cod under cod water. Turn off heat and gently add seafood to liquid, skin side down. Return heat to a simmer.

Once simmering, cover pan and cook 4 to 5 minutes for frozen cod or 2 minutes for fresh/thawed fish. Turn off heat and let seafood rest 5 minutes or until seafood is opaque throughout. Break cod into large chunks. Stir in parsley and bread and cook 3 minutes. Serve hot.

Nutrients per serving: 439 calories, 12g total fat, 1g saturated fat, 24% calories from fat, 63mg cholesterol, 44g protein, 34g carbohydrate, 7g fiber, 626mg sodium, 170mg calcium and 420mg omega-3 fatty acids.

Variation: Substitute Alaska Pollock or Sole fillets for Alaska Cod. Adjust cook time for smaller fillets if necessary. This soup is also excellent when made with Alaska Halibut!

 

 

 

Content Provided by Alaska Seafood Marketing Institute

Black Cod

Border Grill Alaskan Cod with Roasted Peppers and White Beans

Prep Time: 20 minutes
Cook Time: 20 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets (6 oz. each)
Salt and freshly ground black pepper, to taste
4 tablespoons extra virgin olive oil, divided
1/2 tablespoon minced garlic
1 teaspoon crushed red pepper
1 cup julienned roasted piquillo peppers or red bell peppers
4 anchovies, minced (optional)
1/2 cup white wine
3/4 cup chicken stock
1/2 bunch flat leaf parsley, roughly chopped
1 lemon, juiced
2 Tablespoons unsalted butter
Crusty bread, for serving
Mashed White Beans
1/4 cup extra virgin olive oil
1 onion, finely chopped
2 cans white beans, drained
3/4 cup chicken stock
1/2 lemon, juiced
1 teaspoon salt, to taste
1/2 teaspoon freshly ground black pepper

Directions

Preheat oven to 450°F. Season Alaska Black Cod fillets with salt and pepper. Heat 2 tablespoons olive oil in a large skillet over high heat. Add fish and sear until browned on both sides, about 1 to 2 minutes per side. Remove from heat, transfer fish to a baking sheet or pan, and bake in oven for 3 to 5 minutes, cooking just until fish is opaque throughout. Remove from oven and tent with foil until ready to serve.

Meanwhile, heat remaining 2 tablespoons olive oil in same skillet used to brown fish. Add garlic and crushed red pepper and sauté over medium-high heat for 1 to 2 minutes. Add roasted peppers and anchovies, if using, and sauté for 2 minutes more. Add white wine, bring to a boil, and cook until reduced by half. Add chicken stock, parsley, and lemon juice. Bring to a boil, reduce heat, and simmer for 2 minutes. Stir in butter and season with salt and pepper to taste.

Mashed White Beans

Heat olive oil in a sauté pan over medium heat. Add onions and cook until golden, about 10 minutes. Add beans and chicken stock, cover, and bring to a boil. Remove from heat and using the back of a spoon, mash beans to form a chunky mixture. Stir in lemon juice, salt, and pepper. Taste and adjust seasonings as necessary.

To serve, spoon Mashed White Beans into shallow bowls and top with cooked fish fillets. Spoon roasted pepper sauce over fish and serve immediately, accompanied by crusty bread.

Nutrients per serving: 904 calories, 62g total fat, 13g saturated fat, 62% calories from fat, 105mg cholesterol, 39g protein, 42g carbohydrate, 11g fiber, 1657mg sodium, 190mg calcium and 2860mg omega-3 fatty acids.


Smoky Pimenton and Sherry-Roasted Alaska Black Cod

Prep Time: 30 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets (6 to 8 oz. each), fresh or thawed
Salt and pepper, to taste
1/2 cup dry sherry
1/4 cup chopped parsley
2 tablespoons grapeseed or canola oil
2 teaspoons pimenton (smoked Spanish paprika)

Directions

Season Alaska Black Cod fillets with salt and pepper. Add sherry and parsley to large zip-top plastic bag. Add fillets, seal bag and turn several times to coat. Marinate in refrigerator for 15 to 30 minutes. Remove fillets from marinade; discard marinade.

Heat oven to 350°F. Add oil to oven-safe skillet and heat to medium-high. Add black cod fillets to pan, skin side up, and sauté in oil for 3 to 4 minutes, until lightly browned. Turn fillets over and cook an additional 3 to 4 minutes, until browned. Finish thicker fillets in oven, cooking just until fish is opaque throughout. Sprinkle with pimenton before serving.

Nutrients per serving: 472 calories, 37g total fat, 7g saturated fat, 72% calories from fat, 97mg cholesterol, 27g protein, 1g carbohydrate, 0.3g fiber, 116mg sodium, 79mg calcium and 2970mg omega-3 fatty acids.

Suggested accompaniment: Roasted Garlic Torta de Papa
Teriyaki-Braised Alaska Black Cod with Colorful Vegetables

Prep Time: 10 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients

4 Alaska Black Cod fillets, fresh, thawed or frozen
1 tablespoon vegetable oil
1/2 cup teriyaki sauce
2 teaspoons minced fresh garlic
2 tablespoons Riesling
1 small red bell pepper, cut in thin strips
4 green onions, cut in 3-inch pieces
1 large carrot, cut in julienne (matchstick) pieces
2 tablespoons fresh lemon juice
Lemon wedges and toasted sesame seeds, for garnish

Directions

Have all ingredients ready before beginning. Rinse any ice glaze from frozen Alaska Black Cod under cold water; pat dry with paper towel.

Heat a heavy nonstick skillet over medium-high heat. Brush both sides of black cod with oil. Place black cod in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Add teriyaki sauce and cook 2 minutes more; sauce will boil up.

Turn fillets over, add garlic and cook for 2 minutes. Add wine, bell pepper, green onions and carrot. Cover pan tightly and reduce heat to medium. Continue to cook an additional 6 to 8 minutes for frozen black cod or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with lemon juice.

To serve, top fish with vegetables and sauce; garnish with lemon wedges and toasted sesame seeds, if desired.

Cook’s tip: Serve with bowls of steamed jasmine rice on the side.

Nutrients per serving: 422 calories, 30g total fat, 6g saturated fat, 64% calories from fat, 83mg cholesterol, 26g protein, 10g carbohydrate, 1g fiber, 1325mg sodium, 79mg calcium, and 2860mg omega-3 fatty acids.

 

 

Content Provided by Alaska Seafood Marketing Institute

 

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