Meatless Friday: Cod with Caper-Mustard Sauce


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Dress up plain baked fish fillets with a 4-ingredient sauce. This dinner takes just minutes to make but looks and tastes fancy enough for company. It’s low in carbs too! If there are sauce-avoidant children at the table, serve the sauce in a gravy boat rather than pouring it over the fish.

"Meatless Friday: Cod with Caper Sauce" by Barb Szyszkiewicz (

Copyright 2016 Barb Szyszkiewicz. All rights reserved.


Cod with Caper-Mustard Sauce

Makes 6 servings

6 cod fillets (6 oz. each)
1/2 tsp salt
1/2 tsp pepper
2 TBL olive oil

1 TBL butter
1 1/2 tsp Dijon mustard
juice of 1 lemon (about 1 oz. lemon juice)
1 TBL capers, drained

Preheat oven to 400°. Brush a 9X13-inch glass baking dish with olive oil. Place fish fillets in dish. Season with salt and pepper.

Bake fish 10-12 minutes.

While fish is cooking, make the sauce. Combine sauce ingredients in small pan over low heat until butter is melted. Keep warm until fish is ready to serve.

What’s coooking? Find all our Meatless Friday featured recipes here.

Copyright 2016 Barb Szyszkiewicz, OFS.


About Author

Barb Szyszkiewicz is a wife, mom of 3 young adults, and a Secular Franciscan. She is managing editor for Today's Catholic Teacher magazine and editor at Barb enjoys writing, cooking, and reading, and is a music minister at her parish and an avid Notre Dame football and basketball fan. Find her blog at FranciscanMom and her family’s favorite recipes with nutrition information for diabetics at Cook and Count.

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