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.

Healthy Quick Seafood Main Course High Protein

Estimated Nutrition

Calories

597.7

kcal / serving

1195.4 kcal total

Carbs

2.7g

per serving

5.4 g total

Fat

48.4g

per serving

96.8 g total

Protein

38.3g

per serving

76.5 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

pinch

Sugar

CondimentsSauces

0.5

tsp

Mustard

tbsp

White Wine Vinegar

Fruits

squeeze

Lemon Juice

NutsSeeds

handful

Mint

chopped small handful

tbsp

Tarragon

chopped

OilsFats

Vegetable Oil

for frying

100

Olive Oil

Seafood

400

Cod Fillet

two thick pieces

Vegetables

tbsp

Caper

tbsp

Gherkin

chopped

Method

Transfer the fish to a roasting dish and roast in the oven for five minutes.

Preheat an oven to 240°C.

Heat vegetable oil in a frying pan and fry the cod flesh-side down until lightly colored.

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.