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Seared Cod with Mustard Caper Sauce and Roasted Cauliflower

crispy seared cod, mustard-caper sauce, garlic cauliflower + cabbage roast

Serves: 2 | Time to Table: 30 minutes | Calories: 388 | Protein Category: Fish | Allergens: Contains Fish (Cod). Processed in a facility that contains Shellfish, Milk, Eggs, Soy and Wheat | Excellent Source of: Protein, Vitamin A, Vitamin C | Good Source of: Fiber

Get Started


  • - Aluminum Foil or Veggie Grilling Rack
  • - Baking Tray
  • - Chef's Knife
  • - Large Nonstick Skillet
  • - Measuring Spoons
  • - Small Bowl
  • - Spatula

What You Need:

  • - Coarsely Ground Black Pepper
  • - Kosher Salt or Flake Sea Salt
  • - Olive Oil

What We Send:

  • - Capers
  • - Cauliflower Florets
  • - Cod
  • - Dijon Mustard
  • - Minced Garlic
  • - Parsley
  • - Red Cabbage

Wine Pairings by @grapefriend

Piquant mustard, piquant wine – grab a Sauvignon Blanc.

Beer Pairings

An American blonde ale will compliment the caper sauce while not overpowering the fish.

TK Table Talk:

If you owned a boat, what would you name it and why?

What To Do:

1. Preheat oven to 400°F. Line a baking tray with foil.

Seared Cod with Mustard Caper Sauce and Roasted Cauliflower- Step 1

2. Roast cauliflower and cabbage: Cut up any large florets. Place the cauliflower on the prepared baking tray. Toss with 2 tablespoons olive oil, garlic, ½ teaspoon each salt and pepper. Spread evenly on the tray. Bake for 15 minutes then turn over. Add cabbage to the tray and bake for another 6 minutes.

Seared Cod with Mustard Caper Sauce and Roasted Cauliflower- Step 2

3. Make mustard sauce: While vegetables are cooking, start the fish and sauce. Chop the parsley (stems too). In a small bowl, stir together a pinch of the parsley (save the rest for garnish), mustard, capers, 1 tablespoon olive oil and 2 tablespoon water. Salt and pepper to taste. Set aside.

Seared Cod with Mustard Caper Sauce and Roasted Cauliflower- Step 3

4. Cook fish: Season cod with ¼ tea-spoon each salt and pepper. In a non-stick sauté pan over medium-high heat, add 1 tablespoon olive oil. Cook, turning once, until fish is opaque throughout and golden on the outside (about 4-6 minutes per side).

Seared Cod with Mustard Caper Sauce and Roasted Cauliflower- Step 4

5. Spoon mustard caper sauce over fish.

To Serve: Serve fish with roasted vegetables on the side. Garnish with reserved parsley and any extra sauce.

Pro Tip:

Turn the water into wine. Substitute white wine for the water in Step 3 for another layer of flavor.

Sure, our TK food containers are recyclable, but we’d rather you upcycle them first. We’re partial to using them to sprout our garden seeds, but we’d love to see how creative you are! Tag us in your photos. #tklife

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