Pan-Seared Black Cod with bell pepper oyster sauce

I absolutely love consuming fish because they contain omega-3 which is an essential fatty acid to improve brain health (cognitive function) and lowers your risk of developing heart disease (cardiovascular disease). Black Cod is such an easy and simple dish to make and it can be done within 30-40 minutes.

Total cooking time: 20 minutes    ||   Prep time: 20 minutes

Ingredients:

3/4 lbs of Black Cod (2-3 fillets)

corn starch (for dusting the black cod)

Salt & Pepper to taste

2-3 tbsp of oil (can use canola oil, sunflower oil, or olive oil)

Bell Pepper Oyster Sauce

3 tbsp of Premium Oyster Sauce (Brand: Lee Kum Kee)

8 tbsp of cold water

1 tbsp of corn starch

3 tsp of sugar

1/4 tsp of dried basil (can use fresh chopped basil if you like a stronger aroma)

White Pepper to taste (I love white pepper so I like adding at least 1-2 tsp of white pepper)

1 -2 Bell peppers (red, green, yellow or orange)

 

Cooking Method:

Pan-Searing Black Cod: Wash and dry the black cod with a dry paper towel. Prepare the fillet by marinating it with salt and pepper on each side. Dust the corn starch over the black cod

and spread the corn starch over the fillet to create a thin coating.

dusting black cod.

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Make sure you dust the fillet on both sides which will help it create a crispy outer layer. Pour 3 tablespoons of oil onto a non-stick pan and heat the pan using medium heat. Place the black cod onto the non-stick pan (placing it away from you so oil won’t splash at you). Cook each side for 4 minutes and flip the fillets over. The black cod will have a  nice golden colour which makes it extra crispy.

Black Cod COOKED - pic 1
golden crispy black cod

 

 

 

 

 

 

 

 

 

 

Bell Pepper Oyster Sauce: Mix together the cold water and corn starch to prevent the corn starch from clumping together. Now, add the oyster sauce, sugar, dried basil and white pepper in a small mixing bowl – set aside.

PREP - Black Cod (sauce)
Sauce mixture

Then, Cut up the bell peppers into 1-cm cubes and set it aside.

PREP - Black Cod (bell peppers cubes)
diced up bell peppers

 

 

 

 

 

 

 

 

 

Using a non-stick pan, pour in 2 teaspoons of oil and stir-fry the bell peppers for 2-3 minutes on medium heat. Pour in the sauce mixture and let it cook with the bell peppers to absorb the flavours for 6-8 minutes on low-medium heat. Cook until the sauce thickens and has a nice aroma. Then, pour the sauce over the cooked black cod and serve hot.

 

Tips: You can add steamed broccoli on the side to pair up with the black cod fillets. Broccoli is a great nutritious addition to your meal and helps lower cholesterol for a healthier heart. Also, it contains Vitamin A and Vitamin K which works together to improve the absorption of Vitamin D into your bloodstream.