70min 4 ppl
Cod Loin with Mustard and Rosemary
33 minutes
4 people
Medium31–60 min or 7–12 steps
33 min · 6 steps
Medium: 31–60 min or 7–12 steps
310 kcalper person
Protein 38g
Carbs 9g
Fats 12g
About this dish
Cod fillets seared skin-side down in a very hot pan before finishing in the oven, locking in moisture and building a golden crust — a Dijon-rosemary mustard crust applied just before the oven creates a savoury, aromatic lacquer that clings without overwhelming the delicate fish.
Allergy Info
Dairy, Gluten, Mustard, Fish
Diet Info
Pescatarian
Ingredients
Fresh Produce
- Fresh rosemary sprigsleaves finely chopped2 sprigs
- Garlic cloveminced1 whole
- Lemon, zested and halved1 whole
- Flat-leaf parsleyfinely chopped1 tbsp
Fish & Seafood
- Cod back fillets (dos de cabillaud), skin-on, pin-boned4 fillets (180g each)
Dairy & Eggs
- Unsalted butter1 tbsp
Dried Goods
- Fresh breadcrumbs (from day-old sourdough or baguette)30 g
Spices & Seasonings
- Fleur de sel1 tsp
- Freshly ground black pepper0.5 tsp
Oils & Condiments
- Dijon mustard2 tbsp
- Wholegrain mustard (moutarde à l'ancienne)1 tbsp
- Olive oil, plus extra for the pan1 tbsp
Utensils
- Heavy ovenproof skillet (cast iron or stainless steel)
- Meat thermometer
Method
1
Pat the cod fillets completely dry with paper towels and season the flesh side with fleur de sel and black pepper. In a small bowl, combine the Dijon mustard, wholegrain mustard, chopped rosemary, garlic, lemon zest, and olive oil. In a separate small bowl, mix the breadcrumbs with the flat-leaf parsley and a pinch of salt.
Approx. 5 minutes
2
Preheat the oven to 220°C (200°C fan / gas 7) and place a rack in the upper third.
Approx. 10 minutes
3
Heat a heavy ovenproof skillet (cast iron or stainless steel) over high heat until wisps of smoke appear, then add a thin film of oil and the butter. Lay the fillets skin-side down, pressing gently for the first 30 seconds to prevent curling, and sear for 3 minutes until the skin is deep golden and releases cleanly from the pan.
Approx. 3 minutes
4
Remove the pan from the heat. Flip the fillets flesh-side down for 30 seconds, then turn them back skin-side down. Spread the mustard mixture generously over the flesh side of each fillet, then press the parsley breadcrumbs on top.
Approx. 1 minutes
5
Transfer the pan to the preheated oven and roast for 10–12 minutes, until the crust is golden and a meat thermometer inserted into the thickest part reads 63°C.
Approx. 11 minutes
6
Rest the fillets in the pan for 2 minutes, then squeeze the lemon halves over the fish just before serving; expect the flesh to carry over to around 65–66°C during this time.
Approx. 2 minutes
