Oven-Baked Cod with Mustard Lemon Cream Sauce (Light, Elegant & Flavorful)

Introduction

Did you know that cod is one of the leanest white fish available, delivering around 20 grams of protein per 3-ounce serving while remaining naturally low in fat? Yet many home cooks struggle to keep baked cod moist and flavorful. The secret lies not just in cooking time—but in pairing it with the right sauce.

This Oven-Baked Cod with Mustard Lemon Cream Sauce transforms delicate cod fillets into a restaurant-worthy dish. The tangy Dijon mustard, silky lemon-infused cream, and gentle oven roasting create a perfectly balanced flavor profile—bright, savory, and luxuriously smooth without being heavy.

Whether you’re planning a weeknight seafood dinner or a refined meal for guests, this baked cod recipe delivers elegance with minimal effort.

Ingredients List

This recipe focuses on fresh ingredients and balanced flavors.

Main Ingredients

4 cod fillets (about 6 oz each)
Salt and freshly ground black pepper to taste
1 tablespoon olive oil
1 tablespoon butter (optional for richness)

For the Mustard Lemon Cream Sauce

¾ cup heavy cream
2 tablespoons Dijon mustard
1 tablespoon whole grain mustard (optional for texture)
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 small garlic clove, minced
1 tablespoon fresh parsley, finely chopped
Pinch of paprika for color

Optional Additions

Add capers for briny contrast.
Stir in white wine (2 tablespoons) for extra depth.
Use shallots instead of garlic for milder sweetness.
Replace heavy cream with half-and-half for a lighter version.

Sensory cue: The sauce should be silky, slightly thickened, and bright with citrus aroma.

Timing

Prep Time: 10 minutes
Cook Time: 15–18 minutes
Total Time: 25–30 minutes

This is nearly 40% faster than many cream-based baked fish recipes, making it perfect for busy evenings.

Step-by-Step Instructions

Step 1: Preheat and Prepare

Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil or butter.

Pat cod fillets dry with paper towels. Season both sides with salt and pepper.

Pro Tip: Drying the fish ensures better texture and prevents excess water in the sauce.

Step 2: Prepare the Mustard Lemon Cream Sauce

In a small bowl, whisk together heavy cream, Dijon mustard, whole grain mustard, lemon juice, lemon zest, and garlic.

Taste and adjust acidity—add a touch more lemon if you prefer extra brightness.

Step 3: Assemble

Place cod fillets in prepared baking dish. Pour mustard lemon cream sauce evenly over the fish.

Sprinkle lightly with paprika for color.

Step 4: Bake

Bake uncovered for 15–18 minutes, depending on thickness. The fish should flake easily with a fork and reach an internal temperature of 145°F (63°C).

Avoid overcooking—cod can dry out quickly.

Step 5: Garnish and Serve

Remove from oven and spoon some sauce over the top. Sprinkle with fresh parsley.

Serve immediately while warm and creamy.

Nutritional Information

Approximate per serving:

Calories: 320
Protein: 34g
Fat: 18g
Carbohydrates: 3g
Omega-3 Fatty Acids: Moderate

Nutritional Highlights

High-protein, low-carb meal.
Cod provides selenium and vitamin B12.
Lemon offers vitamin C and enhances iron absorption.
Olive oil contributes heart-healthy fats.

Using half-and-half instead of heavy cream reduces fat content by approximately 25%.

Healthier Alternatives

Looking to lighten the dish?

Replace heavy cream with Greek yogurt mixed with a splash of broth.
Use light coconut milk for dairy-free option.
Add steamed spinach under the fish for extra fiber.
Serve with cauliflower mash instead of potatoes for low-carb meals.

For a Mediterranean twist, add cherry tomatoes and olives before baking.

Serving Suggestions

This Oven-Baked Cod with Mustard Lemon Cream Sauce pairs beautifully with:

Steamed asparagus
Garlic sautéed green beans
Herb rice or quinoa
Creamy mashed potatoes
Crusty artisan bread

For elegant plating, serve over a bed of wilted spinach and drizzle extra sauce on top.

Common Mistakes to Avoid

Overbaking the cod – Check at 15 minutes.
Using thin fillets – They cook too quickly and may dry out.
Too much lemon juice – Can overpower the sauce.
Skipping seasoning – Cod needs adequate salt.
Boiling the sauce before baking – It thickens naturally in the oven.

Culinary insight: Cod continues cooking slightly after removal from oven, so allow it to rest briefly.

Storing Tips

Refrigerator

Store leftovers in airtight container for up to 2 days.

Freezer

Freezing is not recommended due to cream sauce texture changes.

Reheating

Reheat gently in oven at 325°F for 8–10 minutes to avoid separating the sauce.

Make-ahead tip: Prepare sauce in advance and refrigerate up to 24 hours before baking.

Conclusion

This Oven-Baked Cod with Mustard Lemon Cream Sauce delivers delicate, flaky fish in a rich yet balanced citrus cream. Quick, high-protein, and elegant, it’s perfect for weeknights or special occasions. Try it today, leave a comment below, share your review, and subscribe for more flavorful seafood recipes!

FAQs

1. Can I use frozen cod?

Yes, thaw completely and pat dry before baking.

2. What type of mustard works best?

Dijon provides smooth tang, while whole grain adds texture.

3. Can I make it dairy-free?

Yes, use coconut cream or dairy-free alternatives.

4. How do I know cod is done?

It flakes easily and reaches 145°F internally.

5. Can I add vegetables to the baking dish?

Absolutely—thin asparagus or cherry tomatoes work well.

Post Views: 20