If you’re looking for a delicious and flavourful seafood dish that’s easy to prepare and will impress your guests, look no further than this blackened sablefish recipe with white wine sauce. Sablefish, also known as black cod, is a rich and buttery fish that is perfect for blackening, a cooking technique that involves seasoning the fish with a blend of spices and then searing it to create a crust on the outside.

The white wine sauce that accompanies this dish adds a touch of elegance and sophistication, and perfectly complements the bold flavours of the blackened sablefish. It is seriously the Best Ever White Wine Sauce! Steve, our Red Seal Chef has been perfecting it for a while now and I could serve this sauce over everything, it’s that good! 

Best Ever Sablefish Recipe with White Wine Sauce

Blackened Sablefish

What is Sablefish?

Sablefish, also known as black cod or butterfish, is a type of fish that is native to the North Pacific Ocean. British Columbia is a major producer of sablefish, which is highly prized for its rich, buttery flavour and delicate texture.

Sablefish is often found in deep, cold waters and has a distinctive black skin and large, white flakes of meat. It is a popular choice for sushi and sashimi, as well as for grilling, roasting, and smoking.

BC sablefish is known for its high quality, and the fishing industry in the province is highly regulated to ensure sustainability and the protection of the marine ecosystem. The sablefish fishery in BC is managed through quotas and other measures to maintain healthy fish stocks and prevent overfishing.

Where to Buy BC Sablefish

We purchased our BC Sablefish from Fisherman’s Market in Kelowna and it was sourced from North Delta Seafoods.  Fisherman’s Market has six store locations around BC to serve you. We love helping our readers get to know the people behind their food. Here is a little peek into the founders of Fisherman’s Market:

Geoff Austin and Adam Pearl are from Comox, BC and have been fishing companions since their teenage years. Initially, they fished on Adam’s father’s boat, and later, they both became captains of their fishing vessels. During their teens and twenties, the two young men shared a close bond, which included a strong work ethic, shared accommodations, and numerous fishing expeditions.

Despite a shipwreck that altered their career paths, the lure of the North Pacific Ocean still captivates them. It seems that once a fisherman, always a fisherman. Geoff and Adam discuss the challenges they face in providing sustainable and affordable seafood to their customers and Canadians as a whole. Hop aboard their commercial boat and experience British Columbia from a fisherman’s perspective!

Fisherman's Market Mission

“The Fisherman’s Market ship symbolizes our core beliefs that quality, sustainability, and affordability can be a reality. That passing along the knowledge of where our fish comes from helps preserve the future of our beautiful coastline. Sustainability brings us closer to the environment. Long lines bring us closer to the fisherman. Direct contacts bring us closer to affordability. An experienced eye brings us closer to the freshest product. Small business brings us closer to the community.

Sincerity brings us closer to our customers.
We bring everything one step closer to you.”

How to Cook Sablefish

One of the simplest ways to cook sablefish is by baking it in the oven. To do this, preheat your oven to 425°F (220°C), season the fish with salt, pepper, and a drizzle of olive oil, and bake it for about 12-15 minutes, or until the flesh is opaque and flakes easily with a fork. Another popular method for cooking sablefish is to grill it. Simply brush the fish with oil and season it with your favorite herbs and spices, then grill it over medium-high heat for about 4-5 minutes per side, or until the flesh is cooked through.

If you prefer a more hands-off cooking method, you can also try poaching sablefish. To poach the fish, place it in a shallow pan with enough water or stock to cover it, along with some aromatics like garlic, herbs, and lemon slices. Bring the liquid to a simmer and cook the fish for about 8-10 minutes, or until it is cooked through.

In this Sablefish Recipe, our Red Seal Chef pan fried the sablefish in his own special blackening seasoning recipe. It was ah-mazing! It is my new favourite meal of his for sure. But what makes this dish really shine is his white wine sauce!

White Wine Sauce for Sablefish

Blackened Sablefish with White Wine Sauce

A white wine sauce with garlic, parmesan, shallots, and thyme is a perfect match for sablefish because it complements the fish’s delicate flavour and texture without overpowering it. Sablefish has a naturally rich and buttery taste, which can be enhanced by the addition of a creamy white wine sauce.

To make a flavourful white wine sauce, sauté minced garlic, and shallots in butter until fragrant, then add white wine, thyme and simmer until reduced by half. Whisk in heavy cream, parmesan cheese, and season with salt and black pepper to taste. It’s really important to use high quality parmesan for reasons we mentioned in our Blackened Chicken Alfredo Recipe.

The resulting sauce provides a smooth, velvety texture that complements the fish’s flaky, tender flesh, and the addition of garlic, parmesan, shallots, and thyme adds a complex depth of flavour. This sauce is a fantastic white wine sauce for any fish, really!

BC Wine Pairing for Blackened Sablefish

BC Sablefish Recipe

Mission Hill Reserve Chardonnay is an excellent wine to pair with sablefish because of its crisp acidity and distinct tasting notes. The wine’s aroma boasts of citrus, pineapple, and pear, which harmonize well with the delicate and buttery taste of sablefish. The flavours of green apple, lemon zest, and vanilla in the chardonnay complement the natural sweetness of sablefish and add a layer of complexity to the pairing. The wine’s subtle oakiness and creamy texture enhance the texture of the fish and provide a long, satisfying finish. The acidity in the wine helps to cut through the richness of the fish and create a balanced and harmonious pairing. With its subtle flavours and balanced acidity, Mission Hill Reserve Chardonnay is a perfect match for any sablefish recipe.

Mission Hill Bell Tower

Have you had a chance to take a tour of Mission Hill Family Estate? The Mission Hill Winery in Kelowna provides an exceptional wine tasting experience that is considered one of the best in the area. Among the various Kelowna Wineries to visit, Mission Hill Family Estate stands out as the most prestigious, renowned worldwide. This winery has been recognized as Winery of the Year five times, a remarkable achievement exclusive to Canada. Additionally, Mission Hill has won numerous awards for the best varietals, both domestically and on the global stage.

What to Serve with Sablefish

Blackened Sablefish with White Wine Cream Sauce pairs perfectly with saffron rice and asparagus. Saffron rice is a fragrant and flavorful side dish that provides a subtle sweetness and savory depth to the meal. The rich aroma of saffron adds a luxurious touch to the rice, and the mild spice of the seasoning complements the sablefish without overwhelming it.

Asparagus is a great vegetable to add to the meal as it provides a crisp and refreshing contrast to the rich and buttery fish. The vegetable’s subtle flavor and texture pair well with the delicate sablefish, while its vibrant green color adds a pop of color to the plate. 

We hope you enjoy this Blackened Sablefish recipe, it is certainly one of our Best Ever recipes, just like our Blackened Chicken Alfredo recipe!

Looking for more recipes? Check out our Best Ever Guide to Pairing Wine with Ham!


Mission Hill Chardonnay
Yield: 2

Blackened Sablefish with White Wine Sauce

Blackened Sablefish

Indulge in a flavorful seafood dish with our Red Seal Chef developed and tested Blackened Sablefish with White Wine Cream Sauce recipe. The tender sablefish is coated in a blend of aromatic spices and pan-seared to perfection, then topped with a rich and creamy white wine sauce that's infused with garlic, parmesan, shallots, and thyme.

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 50 minutes



  1. Use a paper towel to pat Sable fish dry. Brush the fish with a light coating of olive oil. Coat both sides of sable fish evenly with blackening seasoning. 
  2. Heat olive oil in a non-stick skillet or cast-iron pan over medium heat, until the oil begins to lightly smoke.
  3. Add the Sablefish to the pan skin side down, and use a fish spatula to press down firmly to ensure good contact between the fish and pan.  Sear for 3-4 minutes, until the skin begins to crisp and turn reddish brown in color. Gently flip the fish and cook for and additional 2-3 minutes, until the internal temperature reaches 135F. 
  4. Transfer the fish to a plate, loosely tent with foil, and allow to rest.
  5. Tip the pan to discard any excess oil. Lightly wipe the pan with paper towel to remove any large charred bits from the pan. Do not wipe the pan complete clean. We want some smaller caramelized bits left in the pan to add to the sauces flavor. Return pan to the burner and melt 1 Tbsp butter over medium heat.
  6. Add the shallots and cook for 30-45 seconds until just starting to soften. Add the garlic and cook for 30 seconds, until garlic smells fragrant.
  7. Add the white wine and thyme to the pan and simmer until the wine has reduced by half. Use a wooden spoon to scrape the bottom of the pan to release any caramelized bits into the wine reduction.
  8. Mix in the cream and simmer for 5 minutes. Strain the sauce through a fine sieve into a sauce pan and return to stovetop over medium heat.
  9. Mix in the lemon juice and parmesan cheese. Season to taste with salt and pepper. Bring the sauce to a low simmer for 2-3 minutes until sauce just starts thicken. Turn the heat to low and mix in the cold butter one piece at a time. The butter will add a smooth silky texture to the sauce with a glossy shine.
  10. Transfer the sable fish onto serving plate and serve with your favourite starch and vegetable. Spoon white wine sauce over sable fish and enjoy! 

Recommended Products

We supported the following BC made products in this recipe:

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 1087Total Fat: 72gSaturated Fat: 37gTrans Fat: 2gUnsaturated Fat: 31gCholesterol: 313mgSodium: 5270mgCarbohydrates: 12gFiber: 2gSugar: 6gProtein: 79g