Pan-Fried Cod With Mustard-Caper Sauce

cod-caper-sauce
Photo by Johnny Valiant
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  • Serves 4
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  • Nutritional Information
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    Nutritional Information

    Per Serving

    • Calories 278 calories
    • Fat 16 g
    • Sat Fat 2 g
    • Cholesterol 65 mg
    • Sodium 698 mg
    • Protein 28 g
    • Carbohydrate 5 g
    • Sugar 2 g
    • Fiber 1 g
    • Iron 1 mg
    • Calcium 45 mg
  • November 2011

Ingredients

  1. Check 2tablespoons whole-grain mustard
  2. Check 1tablespoon capers, drained
  3. Check 1tablespoon chopped fresh tarragon (optional)
  4. Check 4tablespoons plus 1 teaspoon olive oil
  5. Check 4 6-ounce pieces skinless cod, halibut, or striped bass fillet
  6. Check kosher salt and black pepper
  7. Check 1 large head Bibb lettuce, torn (about 6 cups)
  8. Check 1/2 English cucumber, thinly sliced
  9. Check 1/4 small red onion, thinly sliced
  10. Check 2tablespoons fresh lemon juice

Directions

  1. In a small bowl, stir together the mustard, capers, tarragon (if using), 2 tablespoons of the oil, and 2 tablespoons water. (If necessary, adjust the consistency with more water until the sauce is spoonable.)
  2. Heat 1 teaspoon of the remaining oil in a large nonstick skillet over medium-high heat. Season the cod with ½ teaspoon salt and ¼ teaspoon pepper and cook until opaque throughout, 4 to 7 minutes per side.
  3. Meanwhile, in a large bowl, toss the lettuce, cucumber, and onion with the lemon juice, the remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper. Drizzle the cod with the mustard-caper sauce and serve with the salad.