Perfect Baked Cod With Mustard Sauce

Serve this delicious fish with my Herb and Garlic Mashed Potatoes and Spinach Apple Salad. It seems that no matter how creative we get in order to serve balanced meals to our whole family we struggle to find fresh fish recipes that our kids and partners will love. Salmon is an easier sell but cod fish is a bit too bland. Who is with me? However, cod is readily available fresh or frozen. It’s packed with good stuff our bodies need. Cod is also relatively inexpensive. So many reasons to include it in your weekly shopping. All we need is a good recipe! The one I am sharing today is inspired by Ina Garten’s recipe. I adapted it by using cod instead of red snapper and leeks instead of shallots as well as varying the baking method. This is a truly gorgeous fish recipe. I believe that even fish haters might go along with this one.

What fish to buy

Cod is a very underrated fish, and deserves to be rediscovered for use in home kitchens. It’s easy to cook, incredibly versatile and a great way to eat more lean protein. Because it has such a subtle flavour, it can work with all sorts of sauces and recipes. It has a long history in European and North American cuisine. In fact, the huge cod stocks in the western Atlantic was a big attraction in early migration across the ocean. But fish plays a less central part in our diet in more recent years. And if we aren’t familiar with buying and cooking fish, choosing a good piece can be a bit intimidating. There are two types of cod readily available to buy in many places: Pacific cod and Atlantic cod. Atlantic cod is sweeter and a bit flakier, while Pacific cod is milder and firmer. The difference is subtle, so not worth worry about especially when using a flavourful sauce as in this recipe. Cod stocks are stressed in both oceans, so look for fish labelled as sustainably caught and certified, such as by the Marine Stewardship Council. Look especially for any that has been caught by pole and lines as a more sustainable option. You will want cod that is as fresh as possible, so avoid any that have an overpowering smell and is still firm to the touch. If buying a fresh cod fillet, it should also be white, and is best to avoid if it is starting to yellow. And if not sure, ask a fishmonger for help and advice!

Cod recipe

Like most fish, cod cooks amazingly fast. It take mere minutes in the oven. That is why it’s such a great dinner option on a weeknight. Cod fillets will only take 10-12 minutes of baking at 425F/210C plus 2 minutes of broiling for the sauce to get an appealing blistering on top. For extra thick fillets allow for 15-20 minutes of baking time. This baked cod recipe is a real winner. It pairs a delicate tasting fish with strong and bold flavours of mustard. The first bite reveals a perfectly cooked fish that is as succulent and moist as it should be! This easy recipe is perfect for an easy weeknight dinner!

Mustard sauce

As mentioned earlier, cod has a very mild taste, and therefore needs a flavourful sauce to give it a bit of a lift. In short, it needs help to be made more interesting. Here is where mustard comes in! The great news is that you can whip up a delicious sauce in a matter of minutes. The prep is minimal. All you do is mix up full fat sour cream or creme fraiche, chopped leek, Dijon and whole grain mustard sauce in a small bowl with a tablespoon of capers.

Serving suggestions

This flaky fish goes so well with rice, potatoes or cauliflower rice if you are going low carb. The mustard sauce in this recipe is ideal for flavouring your side as well. I served it with Herby Sweet Potato and Swede Mash and it was a beauty of a dinner. Simple, elegant, good enough to present to guests while light and nourishing! Win! The mustard sauce is incredibly flavourful as well, so you may want to serve some crusty bread to clean up your plate!

Storage and leftovers

Once cooked, you can keep fish like cod in the refrigerator for 3-4 days. Be sure to keep it in an airtight container. If you have some cooked cod that you would like to freeze for a later date, it will keep in the freezer for up to three months. Again, make sure that the container you store it in is airtight so it is kept away from air and moisture.