Pan-Seared Cod with Herbed Mustard Cream and Roasted Potatoes
Experience a delightful fusion of flavors with this elegant yet approachable dish. Tender, flaky cod fillets are perfectly seared and nestled atop crispy roasted potatoes, all bathed in a velvety herb-infused mustard cream sauce. The harmonious blend of aromatic herbs, tangy mustard, and rich cream complements the mild sweetness of the cod, creating a restaurant-quality meal that’s surprisingly easy to prepare at home. This dish is perfect for a special weeknight dinner or casual entertaining.
Equipment
- Baking sheet
- Large skillet or frying pan
- Cutting board and sharp knife
- Citrus juicer
- Measuring cups and spoons
- Whisk
- Mixing bowl
- Serving platter
Ingredients
Protein
- 4 fillets Cod (6-7 oz / 170-200g each) – skinless [680-800g]
Produce
- 1.5 lbs Baby potatoes halved [680g]
- 2 Shallots medium, finely minced
- 2 cloves Garlic minced
- 1/4 cup Fresh mixed herbs (parsley, chives, dill) finely chopped [15g]
- 1 Lemon zested and juiced
Dairy
- 1/2 cup Heavy cream [120ml]
- 2 oz Unsalted butter [56g]
Condiments
- 2 tablespoons Whole grain Dijon mustard [30ml]
- 1 teaspoon Honey
Baking & Spices
- Salt and freshly ground black pepper to taste
- 1/4 teaspoon Red pepper flakes optional
Oils & Vinegars
- 2 tablespoons Olive oil [30ml]
Beer, Wine & Liquor
- 1/4 cup Dry white wine (or chicken broth for non-alcoholic version) [60ml]
Instructions
Prepare the Potatoes
- Preheat the oven to 425°F (220°C).
- In a mixing bowl, toss halved potatoes with 1 tablespoon olive oil, salt, and pepper.
- Spread potatoes on a baking sheet in a single layer, cut side down. Roast for 20-25 minutes, or until golden and crispy.
Prepare the Fish and Sauce
- While potatoes are roasting, pat cod fillets dry with paper towels. Season both sides with salt and pepper.
- In a small bowl, mix chopped herbs, lemon zest, and a pinch of salt. Set aside.
- Heat a large skillet over medium-high heat. Add 1 tablespoon each of olive oil and butter.
- Once hot, add cod fillets and sear for 3-4 minutes on each side until golden and cooked through. Remove fish from skillet and set aside.
- In the same skillet, lower heat to medium and add shallots and garlic. Sauté for 1-2 minutes until fragrant.
- Add white wine (or broth) and lemon juice. Simmer for 2-3 minutes until liquid is reduced by half.
- Whisk in cream, mustard, and honey. Simmer gently for 2-3 minutes until sauce slightly thickens.
- Remove from heat and whisk in remaining butter and most of the herb mixture (reserve some for garnish). Season with salt, pepper, and red pepper flakes if using.
Assemble and Serve
- Arrange roasted potatoes on plates or a serving platter.
- Place cod fillets on top of the potatoes.
- Spoon the herbed mustard cream sauce over the fish and potatoes.
- Garnish with remaining herb mixture.
- Serve immediately while hot.
Notes
1. For a non-alcoholic version, substitute the white wine with chicken broth.
2. You can use any combination of fresh herbs like parsley, chives, dill, or tarragon based on availability and preference.
3. If cod is not available, you can substitute with other white fish like haddock, pollack, or halibut.
4. For a lighter version, you can use half-and-half instead of heavy cream.
5. Leftover sauce can be stored in an airtight container in the refrigerator for up to 3 days and reheated gently on the stovetop.
Notes:
- Lighter Alternatives:
- Replace heavy cream with half-and-half or a non-dairy option like coconut cream or unsweetened almond milk for a lighter sauce.
- For a lower-fat version, skip the butter and use olive oil exclusively in the sauce.
- Ingredient Substitutions:
- Wine: Substitute dry white wine with vegetable or chicken broth for a non-alcoholic version.
- Cream: Swap heavy cream with a lighter option like Greek yogurt or crème fraîche for a tangy twist.
- Herbs: If fresh herbs aren’t available, use dried parsley, chives, or dill (reduce amounts to 1 tablespoon of each).
- Storage Instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 2 days. Avoid freezing, as the cream sauce may separate.
- Reheating Tips:
- Reheat gently in a skillet over low heat, stirring occasionally. Add a splash of broth or milk to restore the sauce’s consistency.
Quick Tips:
- Thickening the Sauce:
- If the sauce is too thin, let it simmer uncovered for a few minutes to reduce further. Alternatively, mix a teaspoon of cornstarch with water and add to the sauce, whisking until thickened.
- Enhancing Texture:
- For extra crispy potatoes, roast them at a higher temperature (450°F) and turn them halfway through cooking.
- Special Techniques:
- Pat the fish dry thoroughly before searing to achieve a golden, crispy crust. Avoid moving the fillets too much in the pan to ensure even browning.
Side Dish Suggestions:
- Simple Vegetables:
- A side of steamed or roasted asparagus, green beans, or sautéed spinach pairs well with the richness of the cream sauce.
- Salads:
- A light, tangy salad with mixed greens, vinaigrette, and shaved fennel complements the creamy mustard sauce nicely.
- Grains or Pasta:
- Serve with a side of rice pilaf or simple buttered noodles for an additional starch to soak up the delicious sauce.
Nutritional Benefits:
- Cod:
- Cod is a low-fat, high-protein fish rich in vitamins B12 and D, as well as omega-3 fatty acids, which support heart health and brain function.
- Potatoes:
- Potatoes provide a good source of dietary fiber, potassium, and vitamin C, contributing to digestive health and immune support.
- Herbs:
- Fresh herbs like parsley, dill, and chives add antioxidants and anti-inflammatory properties while boosting flavor without added calories.
Serving Suggestions:
- Portion Sizes:
- Serve one cod fillet per person with a generous portion of roasted potatoes. For a heartier meal, add extra vegetables or grains.
- Presentation Tips:
- Serve the fish over the roasted potatoes, drizzled with sauce, and garnish with fresh herbs. Use a wide, shallow serving platter to showcase the vibrant colors.
- Complementary Beverages:
- Pair with a crisp white wine like Sauvignon Blanc, or for non-alcoholic options, serve a lemon-infused sparkling water or iced green tea.
Meal Prep Tips:
- Prep Ahead:
- Potatoes can be prepped and halved up to 1 day in advance and stored in cold water in the refrigerator.
- The herb mixture can be prepared a few hours ahead and kept in an airtight container.
- Storing Prepared Components:
- The mustard cream sauce can be made up to a day in advance and reheated gently. The fish is best seared fresh but can be marinated in lemon zest and herbs before cooking.
Customization Ideas:
- Vegetarian Option:
- Replace cod with roasted cauliflower steaks or portobello mushrooms for a vegetarian version. Use vegetable broth in the sauce instead of white wine.
- Gluten-Free:
- This recipe is naturally gluten-free, but always double-check ingredients like mustard or broth for any hidden gluten.
- Dairy-Free:
- For a dairy-free version, replace butter with olive oil and use coconut cream in place of heavy cream. Opt for a dairy-free yogurt to keep the creaminess.
- Optional Add-Ins:
- Add capers to the sauce for a briny pop of flavor, or top the fish with toasted pine nuts for an extra crunch.
- Extra Protein:
- For a heartier meal, add sautéed shrimp or scallops alongside the cod fillets.
