RecipeShare
cod recipe
quick dinner
healthy fish
mustard sauce
caper sauce
27 April 2025

Seared Cod with No-Cook Mustard-Caper Sauce

Michael Matthews adapted by JojoM

Seared Cod with No-Cook Mustard-Caper Sauce Image

A light, protein-packed cod dish with a tangy mustard-caper sauce and fresh salad. Perfect for a quick and healthy meal.

Seared Cod with No-Cook Mustard-Caper Sauce

Michael Matthews adapted by JojoM

A light, protein-packed cod dish with a tangy mustard-caper sauce and fresh salad. Perfect for a quick and healthy meal.

Seared Cod with No-Cook Mustard-Caper Sauce image
cod recipe
quick dinner
healthy fish
mustard sauce
caper sauce
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings
4

Tools Used

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Ingredients

USMetric

Mustard-Caper Sauce

Cod and Salad

Instructions

Prepare Sauce

  1. 1

    In a small bowl, stir together mustard, capers, tarragon, 2 tablespoons olive oil, and water. Set aside.

Cook Cod

  1. 1

    Warm 1 teaspoon olive oil in a large nonstick skillet over medium-high heat.

  2. 2

    Season cod fillets with salt and pepper.

  3. 3

    Cook cod until opaque throughout, about 4 to 7 minutes per side. Remove from heat and plate.

Prepare Salad and Serve

  1. 1

    In a large bowl, toss torn Bibb lettuce, sliced cucumber, sliced red onion, lemon juice, and 2 tablespoons olive oil. Season with salt and pepper.

  2. 2

    Drizzle reserved mustard-caper sauce over cod and serve with salad.

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Nutrition Facts

Serving Size: 1 cod fillet with salad

Calories 296
% Daily Value*
Total Fat 17g22%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 70mg23%
Sodium 400mg17%
Total Carbohydrates 5g2%
Dietary Fiber 1g4%
Sugars 2g
Protein 31g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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