BAKED COD IN MUSTARD SAUCE
Jump to Recipe ⬇
Cod smothered in a creamy mustard sauce and baked to perfection.
It is a constant challenge for me to prepare fish in novel ways to entice my little one. Salmon is never an issue, but with fish as bland as Cod, things are different. Cod is otherwise a powerhouse of nutrients. The best part is that it does not have the characteristic fishy smell that turns off many people. So, if you never tried fish before, Cod is indeed the best place to start.
This recipe is close to my heart because it is inspired by Bhapa Ilish (Hilsa steamed in mustard sauce). Like every Bengali, my heart skips a beat every time I picture myself devouring Bhapa Ilish. It is one of those cult culinary gems that define Bengali cuisine. The sheer simplicity of the recipe transcending to the grandeur of the dish is mindblowing. It is unbelievable how such simple ingredients can result in such a masterpiece. I can go on and on about Bhapa Ilish, but let's address the elephant in the room. Why Cod?
Well, to put it simply, cod has a flaky texture and a subtle sweetness that is ideal for this dish. The marriage of the creamy mustard sauce and soft, tender cod is so beautiful, that you will be hooked instantly. The mustard sauce is so versatile that once you get a hang of how to make it, I am sure you will find different ways of using it. Also, cod is not only nutritious, but it is readily available, and inexpensive.
NUTRITIONAL BENEFITS OF COD
Cod is high in protein and low in calories, fat, and carbs. It is a rich source of vitamins and minerals. It is lower in mercury than most fish, making it a better choice for including in your daily diet.
MUSTARD AND FISH
In Bengali cuisine, mustard and fish make an unparalleled pair. There are innumerable ways in which you can use them together. Often combined with other tasty ingredients like coconut, yogurt, or poppy seeds, they can tantalize your tastebuds right away.
The traditional method of steaming fish in mustard sauce is unique. The fish steaks are marinated with mustard and coconut paste, and other condiments and transferred in a well-greased stainless steel tiffin box. Then, after a generous drizzle of raw mustard oil, the box is closed tightly and placed in boiling water. A mere 15 minutes later, you would have awesomeness in a box!
The other popular method of making steamed fish is so ingenious that you will be surprised. The fish is slathered in mustard sauce and a generous amount of oil, and then wrapped in banana leaves and steamed. This method is my favorite, but getting your hands on banana leaves would not be easy everywhere. Don't worry yet, you can still make this delicacy at home!
Times have changed and so have the practices of cooking. Not to mention, the above method works only with fresh fish. To simplify the process and make it compatible with the modern kitchen, I recreated this recipe. This recipe is a no-fuss, simple take on the traditional version. I hope you like it.
ABOUT THE RECIPE
This recipe is a no-fuss rendition of the classic Bhapa Ilish (steamed Hilsa). It is neither steamed nor Hilsa but has all the goodness of it. The recipe takes about 30 to 40 minutes, start to finish so, you can have lunch or dinner ready in a snap.
The heart of the recipe lies in the luscious mustard sauce. The good news is that you can whip it in a matter of minutes, and the prep is minimal. When I say mustard sauce, it is not just mustard, it is a delicious mixture of mustard, poppy seeds, yogurt, and almonds. The paste will be creamy and thick. To add some heat to the recipe, use green chilies. And then comes the real hero, none other than mustard oil. Do not skip the mustard oil. It spikes the flavor of the recipe and amps up the taste to a great extent.
The next step is just as easy as it can get. Smear the fish fillets with the sauce (seasoned with salt, some sugar, and turmeric powder) and place them on a baking dish. Drizzle generously with some more mustard oil and slit green chilies. Put it in the oven, read your favorite book, and before you know, lunch is ready!
The fish will come out smooth, melt-in-your-mouth soft, loaded with flavors, and the sauce will be phenomenal. It has a kick that is sure to tickle your tastebuds, and you will be asking for more.
THINGS TO KEEP IN MIND
Make sure to pat your fish dry with paper towels before adding the mustard sauce. During the baking process, it will release some liquid, but this way you can reduce the possibility of having a watery sauce.
Mustard seeds have a naturally bitter taste. To mellow down the bitterness, soak the seeds in lukewarm water for at least 20 minutes.
Do not substitute mustard oil with any other type of oil. The combination of mustard sauce and mustard oil amps up the flavor of the recipe.
INGREDIENTS
You will need the following ingredients to make this dish:
- Cod fillet washed, dried, and cut into 2-3 inches pieces.
- Spices and condiments - Black mustard seeds, poppy seeds, turmeric powder, salt, and sugar
- Others - Slivered almonds, yogurt, green chilies
- Mustard oil
HOW TO MAKE IT?
Soak mustard seeds and poppy seeds in lukewarm water with a pinch of salt for at least 20 minutes. Skip this step if you are using mustard powder.
Meanwhile, wash and pat dry the fish fillets and cut them into desired sized pieces. Place them on a well-greased ovenproof baking dish.
Preheat oven to 325F.
Blend the soaked mustard seeds, poppy seeds, slivered almonds, yogurt, and green chilies into a smooth paste. There should not be any lumps in the paste, and avoid adding water. Transfer this mixture into a bowl, whisk in the turmeric powder, mustard oil, salt, and sugar.
Pour the sauce on the fish fillets. Massage each piece with the sauce to nicely coat them. Drizzle with some more mustard oil and add a few slit green chilies on top. Cover with foil and bake for 25 minutes.
Serve hot on a bed of fluffy white rice and enjoy!
FREQUENTLY ASKED QUESTIONS
What other fish can I use instead of cod?
If you don't prefer cod, you may use any mild, white fish like halibut, haddock, or basa. Even salmon works well with this sauce. You can also try this with shad or mackerel. As I mentioned earlier, the fish and mustard combination almost always works!
Is mustard oil healthy?
Mustard oil has both culinary and medicinal uses. It is rich in omega-3 and omega-6 fatty acids and has less saturated fats. It contains rich amounts of monounsaturated and polyunsaturated fatty acids (MUFA and PUFA). These fats lower the risk of developing heart diseases. Mustard oil also has cancer-fighting properties.
However, you should be careful not to overheat it as over cooking may destroy some useful nutrients and form harmful compounds.
Can I use frozen cod?
Yes, you can. Just make sure to thaw, then pat dry with paper towels before adding the sauce.
SERVING SUGGESTIONS
Serve Baked cod on a bed of fluffy white rice. You may sprinkle with some finely chopped cilantro for extra flavor. You may also squeeze some lemon juice on top for a zesty flavor.
STORING SUGGESTIONS
Refrigerate any leftover fish in an airtight container. You can reheat it in the microwave and drizzle with some mustard oil. It is advisable to have the fish within one to two days.
You can also refrigerate the sauce to use on the fish or use in other recipes. The sauce stays good for a week.
BAKED COD IN MUSTARD SAUCE
Yield: 4
Prep time: 10 MinCook time: 25 Mininactive time: 20 MinTotal time: 55 Min
Cod smothered in a creamy mustard sauce and baked to perfection.
Ingredients
- 1 lb cod fillet, cut into 2-3 inch pieces
- 1 tbsp black mustard seeds
- 1 tbsp poppy seeds
- 1 tbsp slivered almonds
- 1/2 cup yogurt
- 4 green chilies
- 1/2 tsp turmeric powder
- 1/2 tsp salt
- Salt to taste
- 2 tbsp mustard oil (plus more to drizzle)
Instructions
- Soak mustard seeds and poppy seeds in lukewarm water with a pinch of salt for at least 20 minutes. Skip this step if you are using mustard powder.
- Meanwhile, wash and pat dry the fish fillets and cut them into desired sized pieces. Place them on a well-greased ovenproof baking dish.
- Preheat oven to 325F.
- Blend the soaked mustard seeds, poppy seeds, slivered almonds, yogurt, and 2 green chilies into a smooth paste. There should not be any lumps in the paste, and avoid adding water. Transfer this mixture into a bowl, whisk in the turmeric powder, mustard oil, salt, and sugar.
- Pour the sauce on the fish fillets. Massage each piece with the sauce to nicely coat them. Drizzle with some more mustard oil and add a few slit green chilies on top. Cover with foil and bake for 25 minutes.
- Allow 5 minutes of standing time. Serve hot on a bed of fluffy white rice and enjoy!
Notes:
- To mellow down the bitterness of mustard, soak the seeds in lukewarm water for at least 20 minutes.
- You may use any firm fish instead of cod.
- You may add shredded coconut to the paste for extra flavor.
Calories
220.04Fat (grams)
7.52Sat. Fat (grams)
0.92Carbs (grams)
8.34Fiber (grams)
1.88Net carbs
6.46Sugar (grams)
4.61Protein (grams)
29.73Sodium (milligrams)
632.72Cholesterol (grams)
64.07The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
Comments
Post a Comment