Oven-baked cod with mustard cream sauce

Ingredients

• 200 ml40% cream
• 1 tablespooncapers
• 2 tablespoonsDijon or mild mustard, to taste
• 1 clovegarlic, crushed and finely chopped
• A few sprigsfresh rosemary
• 1 large or 2 smallcourgette
• 250 gcherry tomatoes
• 4 piecescod fillet
• 20 gpanko or breadcrumbs
• Zest of 1lemon
• 1 tablespoonfresh rosemary, finely chopped
• 1 tablespoon (15 g)butter, melted
• To tastemashed potato
• A few sliceslemon
• To tastefresh parsley, finely chopped
• To tastesalt
• To tasteblack pepper

Instructions

1. 1

   Heat the oven

   Preheat the oven to 220°C, using the fan setting.

2. 2

   Mix the sauce

   In a large ovenproof dish, whisk together the cream, garlic, capers and mustard until smooth. Season with salt and pepper.

3. 3

   Prepare the vegetables

   Quarter the courgette lengthways, then cut it into slices about 1 cm wide. Halve the cherry tomatoes and add them to the cream mixture. Distribute the rosemary sprigs among the vegetables.

4. 4

   Make the topping

   Mix the panko, lemon zest, finely chopped rosemary and melted butter in a bowl until evenly combined.

5. 5

   Season the cod

   Pat the fish dry with kitchen paper and season both sides generously with salt and pepper.

6. 6

   Top the fish

   Place the cod on top of the vegetables and sauce, then spread the panko mixture over the fish.

7. 7

   Bake and serve

   Bake for 15–20 minutes, depending on the thickness of the fish, until the sauce bubbles and the topping is golden. Remove the rosemary sprigs, stir the sauce briefly and add a little water if needed to adjust its thickness. Serve straight away with mashed potato and chopped parsley.

What is oven-baked cod with mustard cream sauce?

This is a home-style baked fish dish: cod cooks in a creamy sauce alongside vegetables, then gets a crisp breadcrumb topping. Mustard and capers bring a sharp, savoury contrast to the mild fish and rich cream.

It draws on familiar north-west European flavours, pairing cod with dairy, herbs and potatoes. In this version, courgette and tomatoes bake in the same dish, while lemon and rosemary brighten the topping.

Nutrition and macros by portion

The nutrition label shows one serving as written: 500 calories, 38g protein, 37g carbs, 22g fat.

The cod provides most of the protein, while the cream and butter contribute much of the fat; the panko, vegetables and mashed potato supply carbohydrates. For a more balanced plate, serve a measured portion of mash and add extra green vegetables or salad.

Build the sauce in the dish

Cream first: whisk it with the mustard, garlic and capers directly in the oven dish so the sauce coats the vegetables as they cook.

Mustard choice: Dijon gives a more pronounced tang, while mild mustard keeps the flavour gentler. Taste the mixture before baking and adjust the mustard to suit.

Prepare the vegetables evenly

Courgette slices: keep them close to 1 cm wide so they soften during the short baking time without turning to mush.

Tomatoes: halving them lets their juices mingle with the cream. Distribute the rosemary sprigs through the vegetables so their flavour infuses the sauce.

Get the topping crisp

Panko: its coarse, light crumbs make a loose topping; ordinary breadcrumbs work too, though the texture may be finer.

Butter and zest: mix them thoroughly with the crumbs and chopped rosemary so the topping browns evenly and carries lemon flavour across the fish.

Check the fish as it bakes

Thickness matters: thinner pieces may be ready nearer 15 minutes, while thicker ones can need closer to 20. The recipe’s visual cues are bubbling sauce and a golden topping.

Avoid baking longer than needed, as cod can dry out. If the topping browns before the fish is ready, keep an eye on it and check the thickest piece.

Serve with something to catch the sauce

Mashed potato is a natural partner, soaking up the mustard cream and tomato juices. Add chopped parsley and lemon slices at the table for a fresh finish.

A simple green salad or steamed greens can sit alongside the dish if you want a lighter, crisp contrast.

Recipe notes & tips

• Use a large enough oven dish to spread the vegetables and fish in a fairly even layer.
• Pat the cod dry before seasoning so excess moisture does not dilute the sauce.
• Taste the sauce before adding the fish, as capers and mustard both bring saltiness.
• Cut the courgette into similarly sized pieces so they cook at roughly the same rate.
• Add water a little at a time after baking if the sauce seems too thick.
• Serve promptly, while the panko topping is still crisp.

Variations

• Use haddock: swap in haddock fillets and check them for doneness in the same way.
• Add greens: tuck a handful of spinach into the vegetables before baking.
• Try another herb: use fresh thyme instead of rosemary for a softer herbal flavour.
• Make it sharper: add a little extra lemon zest to the crumb mixture.
• Use ordinary breadcrumbs: replace the panko with the same amount of breadcrumbs for a finer crust.

Common mistakes to avoid

• Uneven courgette slices: cut them to a similar thickness so some do not stay firm while others become too soft.
• Wet cod: pat the fillets dry before seasoning to avoid adding excess moisture to the dish.
• Too much mustard: taste the sauce mixture first and add mustard gradually if you are unsure.
• Overbaking the fish: begin checking at 15 minutes, especially if the fillets are thin.
• Dry topping: combine the crumbs thoroughly with the melted butter so the crust browns evenly.
• Thick sauce: stir in a little water after baking until it reaches the consistency you want.

How to store

Refrigerate leftovers in a covered container for up to 2 days. Reheat gently in the oven until piping hot; the topping may soften, and the fish can dry out if reheated for too long.

Frequently asked questions