Cod with Mustard Sauce

Cod with Mustard Sauce is a classic European dish, particularly popular in Scandinavia and Northern Europe, featuring tender, flaky cod fillets cooked in a creamy, tangy mustard sauce. The sauce typically combines Dijon or whole-grain mustard with cream, butter, and sometimes a touch of white wine or lemon, creating a rich yet balanced flavor that complements the mild fish.

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🍽️ Nutrition at a glance

This dish is high in protein from the cod and moderate in fat due to the creamy sauce, providing omega-3 fatty acids, vitamin D, and B vitamins. A typical serving ranges from 300 to 400 calories, depending on portion size and sauce richness.

Nutrition breakdown

Calories	280 kcal
Protein	32 g
Carbs	5 g
Fat	14 g
Fiber	0.5 g
Sugar	1 g
Sodium	450 mg
Potassium	450 mg
Phosphorus	300 mg
Selenium	40 mcg
Vitamin B12	1.5 mcg
Niacin (B3)	3.5 mg
Vitamin D	1.0 mcg
Magnesium	40 mg
Omega-3 (EPA+DHA)	300 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it reflects the Nordic tradition of pairing simple, fresh seafood with bold, creamy sauces to enhance natural flavors. Nutritionally, it's a smart choice for those seeking lean protein with healthy fats, as cod is low in saturated fat and the mustard adds antioxidants.