Pacific Cod with Mustard Caper Sauce


Last week before we left town for our Disney “bay-cation”, which we are wrapping up today after a very exciting 4 days here, I tried to get as little as possible at the store.  That meant that dinners had to get creative with stuff that we already had in the fridge, in the freezer and in the pantry.  About a month ago, I picked up about a pound of thick, fresh Pacific cod at Whole Foods.  With a bun in the oven, I have to be careful about which fish I consume, but luckily cod is preggo safe!  The day after I bought the fish, I realized that I wasn’t going to be able to cook it before it needed to be cooked, so I froze it.   Before I left for work one day, I set it in the fridge to thaw, so that it would be ready by the time I got home to make dinner.

The fish thawed so nicely thanks to the great packaging I am sure.  The great thing about fish is that it cooks quickly, so there isn’t a long time in the kitchen when you are trying to get all your house affairs in order before leaving town.  After a little recipe research, I found a mustard sauce that I changed up a bit to serve over the fish and it was DELICIOUS!!!!  This fish is perfect with roasted vegetables or easy wine garlic noodles if you don’t have fresh veggies on hand.  Because who doesn’t have noodles, wine and garlic available at all times……

Pacific Cod with Mustard Caper Sauce

Prep Time: 6 minutes

Cook Time: 7 minutes

Total Time: 15 minutes

Yield: 2-3 servings

Pacific Cod with Mustard Caper Sauce

A delicious fresh fish with a tangy mustard sauce is perfect for a spring and summer dinner. Adapted from Real Simple Pan-Roasted Cod with Mustard Caper Sauce


    For the cod
  • 1 lb Fresh Cod
  • 1 tablespoon extra virgin olive oil
  • Kosher Salt & pepper
  • For the mustard sauce
  • 1 tablespoon Dijon mustard
  • 1 tablespoon capers, drained
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon water
  • 1 teaspoon dried tarragon


  1. Rinse and dry fish on a paper towel. Season each side with salt and pepper.
  2. Heat 1 tablespoon olive oil over medium heat for about 2 minutes. Add fish and cook about 2-3 minutes. Flip and cook an additional 2-3 minutes. Top fish with sauce and serve.
  3. For the sauce
  4. In a bowl, mix together mustard, olive oil, water and tarragon. Add capers and stir. Serve over fish.

Here are a couple of other tasty fish recipes to try (sadly they aren’t totally preggo friendly, but delicious all the same):


Pan Seared Swordfish with Sauteed Spinach & Mushroom Lentil Salad

greek orzo

Baked Seasoned Red Snapper with Greek Orzo Salad

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