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
If you’re looking for a quick, healthy, and flavor-packed dinner idea, this Seared Cod with No-Cook Mustard-Caper Sauce will be your new favorite 💛. It’s light yet satisfying — perfect for busy weeknights or a fresh weekend meal. The star of the dish is the tangy mustard-caper sauce, which needs no cooking at all — just a quick whisk and it’s ready!
✨ Why You’ll Love This Recipe
This dish perfectly balances lean protein, bright acidity, and herbaceous freshness. The flaky seared cod pairs beautifully with the bold mustard-caper sauce, while the crisp salad adds a refreshing touch to every bite.
It’s:
- ✅ High in protein
- 🕒 Ready in 30 minutes
- 🌿 Low-carb, low-sugar, and full of flavor
- 🍋 Fresh and zesty for warm-weather meals
🥣 The Mustard-Caper Sauce
What makes this recipe shine is its effortless sauce — no stove needed! Whole-grain mustard provides a grainy, tangy bite; capers bring that salty pop; and tarragon adds a subtle anise aroma that feels elegant yet approachable. Whisked with olive oil and a splash of water, it’s smooth and flavorful without overpowering the delicate cod.
🔥 Cooking the Cod
A quick sear on each side gives the cod a gorgeous golden crust while keeping the inside tender and flaky. Just a few minutes per side in a nonstick skillet — that’s all it takes!
Pro tip:
Don’t move the fish around while it sears — let it develop that perfect crust before flipping.
🥗 Fresh Salad Pairing
The side salad is light and crisp — Bibb lettuce, cucumber, and red onion tossed simply with lemon juice and olive oil. It cuts through the richness of the sauce and adds a clean finish to every bite.
🍽️ Serving Suggestion
Plate each cod fillet over the salad and drizzle generously with the mustard-caper sauce. The contrast of warm fish and cool, tangy sauce is divine 🤤.
This dish pairs wonderfully with:
- Steamed or roasted baby potatoes 🥔
- A glass of crisp Sauvignon Blanc 🍷
- Or even a light quinoa pilaf for added fiber
💪 Nutrition at a Glance
Each serving (one cod fillet with salad) has approximately:
- 296 calories
- 31g protein
- 17g fat (only 2g saturated)
- 5g carbs
Light, balanced, and nutrient-dense — this recipe fits perfectly into a healthy eating routine without compromising on taste.
🌿 Final Thoughts
Sometimes the best meals are the simplest ones. With minimal ingredients and zero-fuss prep, this Seared Cod with No-Cook Mustard-Caper Sauce proves that healthy doesn’t have to mean boring. It’s elegant enough for date night and easy enough for your busiest weekday dinners.
Enjoy this fresh, flavorful dish — and don’t forget that spoonful of mustard-caper magic on top! 😋
Seared Cod with No-Cook Mustard-Caper Sauce
Michael Matthews adapted by JojoMA light, protein-packed cod dish with a tangy mustard-caper sauce and fresh salad. Perfect for a quick and healthy meal.
Tools Used
We use affiliate links, which may earn us a small commission at no extra cost to you.
Ingredients
Mustard-Caper Sauce
Cod and Salad
Instructions
Prepare Sauce
- 1
In a small bowl, stir together mustard, capers, tarragon, 2 tablespoons olive oil, and water. Set aside.
Cook Cod
- 1
Warm 1 teaspoon olive oil in a large nonstick skillet over medium-high heat.
- 2
Season cod fillets with salt and pepper.
- 3
Cook cod until opaque throughout, about 4 to 7 minutes per side. Remove from heat and plate.
Prepare Salad and Serve
- 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
Drizzle reserved mustard-caper sauce over cod and serve with salad.
Nutrition Facts
Serving Size: 1 cod fillet with salad
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
