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Roasted Cod Fillet with Mint and Capers

Pan-seared cod fillets roasted then drizzled with a vibrant dressing of mustard, vinegar, herbs, capers, and gherkins.

HealthyQuickSeafoodMain CourseHigh Protein

Estimated Nutrition

Per Serving Total
Calories 597.7 kcals 1195.4 kcals
Carbohydrates 2.7 grams 5.4 grams
Fat 48.4 grams 96.8 grams
Protein 38.3 grams 76.5 grams
Cook Time
10 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

BakingIngredients
1
pinch
Sugar
CondimentsSauces
0.5
tsp
Mustard
1
tbsp
White Wine Vinegar
1
tbsp
Capers
Fruits
1
squeeze
Lemon Juice
NutsSeeds
1
handful
Mint
chopped small handful
1
tbsp
Tarragon
chopped
OilsFats
15
ml
Vegetable Oil
for frying
100
ml
Olive Oil
Seafood
400
g
Cod Fillet
two thick pieces
Vegetables
1
tbsp
Gherkins
chopped

Steps

  • Preheat an oven to 240°C.
  • Heat vegetable oil in a frying pan and fry the cod flesh-side down until lightly colored.
  • Transfer the fish to a roasting dish and roast in the oven for five minutes.
  • Whisk mustard, sugar, and vinegar together, then slowly incorporate the olive oil.
  • Mix in the lemon, capers, gherkins, and herbs, and spoon the dressing over the fish.