Pan-Fried Cod With Mustard-Caper Sauce

Johnny Valiant

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Serves 4| Hands-On Time: 25m | Total Time: 25m

Ingredients

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

Directions

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.)
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.
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.

By Sarah Copeland, December 2011

See Nutritional Information for this recipe »

Nutritional Information

Per Serving
Calories 278

Fat 16g
Sat Fat 2g
Cholesterol 65mg
Sodium 698mg
Protein 28g
Carbohydrate 5g
Sugar 2g
Fiber 1g
Iron 1mg
Calcium 45mg

What does this mean? See Nutrition 101.

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Quick Tip

If your red onion is a little pungent, soak the slices in ice water for about 5 minutes. This will mellow the flavor and minimize the bite. Pat dry before adding to the salad.