Fresh Codfish with Mustard Sauce: A Bold & Bright Caribbean Dish
Looking for a fresh, flavorful dish that’s simple to prepare but big on taste? Let me introduce you to a Caribbean classic with a twist—Fresh Codfish with Mustard Sauce. It’s zesty, savory, and perfect for a hearty dinner, Sunday brunch, or even your Good Friday table.
In my kitchen, this is a go-to dish, especially during Lent or when I’m entertaining family and friends. The flavors hit just right: bright citrus, tangy mustard, fresh herbs, and just enough heat to keep things interesting. Serve it up with boiled plantains, yams, or a crisp side salad, and you’ve got a well-balanced, deeply satisfying meal.
Why You’ll Love This Dish
- Perfect for Lent or Good Friday: No meat, just rich, flavorful fish with Caribbean flair.
- Light but filling: Cod is naturally lean and pairs beautifully with a tangy mustard sauce.
- Easy prep: No fancy tricks—just simple ingredients, one baking dish, and a skillet.
Let’s Talk Ingredients
Each ingredient in this dish brings a unique flavor and purpose, creating a balanced, bright, and savory fish dish that feels comforting yet fresh.
- Fresh Codfish (3 lbs): Mild, flaky, and tender—codfish is the star here. It soaks up all the flavors of the mustard sauce beautifully, making it a perfect lean protein for any meal.
- Limes (cut in wedges) + Lime Juice (1 tsp): Used for cleaning the fish and adding a fresh, citrusy tang that brightens up the entire dish.
- Apple Cider Vinegar (or rice or champagne vinegar): Adds acidity to balance the richness of the mustard and bring depth to the sauce.
- Yellow Mustard (2 tbsp): The key to the sauce—gives a zesty, slightly tangy flavor that pairs perfectly with cod. It’s bold but not overpowering.
- Mayonnaise Combo: The mayonnaise adds creaminess and keeps the fish moist while baking.
- Garlic (6 cloves, minced): A must for depth and aroma—garlic adds that warm, savory bite.
- Ground Black Pepper (¼ tsp): Just a touch for gentle heat and flavor.
- Shallots (1 cup, sliced) or Red Onion: Brings a mild sweetness and subtle sharpness to the base of the sauce.
- Scallions (optional, chopped): Great for layering in more oniony flavor with a fresher bite.
- Fresh Parsley (1 tbsp, chopped): Adds a fresh, herbal note and a pop of color.
- Thyme Sprigs (2): Earthy and aromatic—thyme works beautifully with seafood, especially when gently sautéed in oil.
- Seafood Seasoning (1 tsp or more to taste): Enhances the natural flavor of the cod with a blend of savory herbs and spices.
- Hot Pepper (½ of a small one, seeds removed) or Noubess Hot & Spicy Sauce (¼ tsp): Brings just the right amount of heat. Adjust to your spice level!
- Olive Oil (2 tbsp): Used to sauté and carry all the aromatic flavors into the sauce.
Every ingredient works together to create a dish that’s full of flavor, yet still light and satisfying. This combo gives you comfort food vibes with a gourmet twist—Caribbean style!
Cooking Tips
- Use Fresh Cod: Fresh cod fillets work best for this dish. They’re firm, flaky, and absorb flavors beautifully. Avoid overly thin or pre-seasoned fillets.
- Mustard + Mayonnaise Combo: The mayonnaise adds creaminess and keeps the fish moist while baking. Don’t skip it—it balances the acidity of the mustard and vinegar perfectly.
- Customize the Heat: Prefer more kick? Add a little more hot pepper or Noubess Hot and Spicy Sauce to the sauté mixture.
- Let It Marinate (Optional): If you have time, let the cod sit with the mustard-mayo sauce for 15–30 minutes before baking to deepen the flavor.
- Don’t Overbake: Cod cooks quickly! Overcooking can dry it out, so keep an eye on it. The fish should flake easily with a fork when done.
- Make a Sauce with Pan Juices: If there’s extra liquid in the pan after baking, reduce it on the stove for a flavorful drizzle over your side dish.
Perfect Pairings
- Boiled green plantains or yams
- Steamed white rice or rice and peas
- A simple cabbage slaw or pickled veggies for contrast
- Boiled eggs for a more traditional touch
Storage Tips
Leftovers? No problem—this codfish dish stores and reheats beautifully with just a little care.
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days. Make sure the fish has cooled to room temperature before sealing it.
- Reheat: Reheat gently in a skillet over low heat or in the oven at 300°F until warmed through. Add a splash of water or broth to keep the fish moist and prevent it from drying out.
- Freezing: While fresh codfish is best enjoyed fresh, you can freeze leftovers. Store in a freezer-safe container for up to 1 month. Thaw in the fridge overnight before reheating.
- Sauce storage: If you’ve made extra mustard sauce, store it separately in a glass jar or container. It will last up to 5 days in the fridge and works great over grilled chicken, roasted veggies, or even in wraps.
A Codfish with Mustard Sauce Dish is Perfect for Lent & Good Friday Traditions
This codfish recipe is especially popular during the Lenten season, particularly on Good Friday, when many Haitians refrain from eating meat. The simple, wholesome ingredients and bold, satisfying flavors make it a perfect centerpiece for a meatless meal.
Want more inspiration for your Good Friday or Lenten menu? Check out our full guide to Good Friday Meals in Haitian Tradition—you’ll find delicious ideas that celebrate culture, flavor, and faith.
In Haitian culture, codfish is customarily served with boiled eggs and root vegetables. You can serve this recipe with boiled root vegetables, rice, or any other grains. Happy cooking!
Enjoy my recipe for Cod Fish with Mustard Sauce.
Codfish with Mustard Sauce
This Fresh Codfish with Mustard Sauce recipe is a flavorful, oven-baked Haitian-inspired dish made with garlic, herbs, and mustard. Perfect for Lent or any seafood dinner!
Equipment
- Shallow Baking Dish
- Small Bowl
- Skillet or Frying Pan
- Wooden Spoon or Spatula
- Oven
- Tongs or Fork
- Small Saucepan (Optional)
Ingredients
- 3 lbs fresh codfish about 3 fillets, or a whole fillet cut into pieces
- 2 limes cut into wedges
- 1 tsp fresh lime juice
- 2 tbsp vinegar apple cider, rice, or champagne vinegar
- 2 tbsp yellow mustard
- 1 tbsp mayonnaise
- 6 garlic cloves minced
- ¼ tsp ground black pepper
- 1 cup shallots sliced (or red onion)
- 3 scallions chopped (optional)
- 1 tbsp fresh parsley chopped
- 2 thyme sprigs
- 1 tsp seafood seasoning more to taste
- ½ small hot pepper seeds removed (or ¼ tsp Noubess Hot and Spicy Sauce)
- 2 tbsp olive oil
Instructions
Prep the Fish:
- Remove any small bones from the codfish fillets.
- Clean fillets by rubbing them with lime wedges. Rinse with cold water and place in a shallow baking dish.
Make the Sauce Base:
- In a small bowl, mix lime juice, vinegar, mustard, and mayonnaise until smooth and creamy.
Cook the Aromatics:
- In a skillet, heat olive oil over medium heat. Add shallots, scallions (if using), garlic, parsley, thyme, seafood seasoning, and hot pepper or hot sauce. Sauté for 2–3 minutes until fragrant.
Add the Sauce:
- Pour the mustard–mayonnaise mixture into the skillet. Stir well and cook for 1 more minute. Remove from heat and pour the mixture over the codfish fillets in the baking dish.
Bake the Codfish:
- Cover the dish with foil and bake in a preheated 425°F oven for 10 minutes. Remove the foil and continue baking for another 10–15 minutes until the fish is cooked through and flakes easily with a fork.
Optional Sauce Thickening:
- If the fish releases excess liquid, carefully pour it into a saucepan. Simmer and reduce for a thicker sauce. Adjust seasoning with salt and pepper.
Serve:
- Drizzle with a little olive oil before serving and garnish with lime wedges or boiled eggs. Best enjoyed with boiled plantains, yams, or even a fresh green salad.
Notes
- Use Fresh Cod: Fresh cod fillets work best for this dish. They’re firm, flaky, and absorb flavors beautifully. Avoid overly thin or pre-seasoned fillets.
- Mustard + Mayonnaise Combo: The mayonnaise adds creaminess and keeps the fish moist while baking. Don’t skip it—it balances the acidity of the mustard and vinegar perfectly.
- Customize the Heat: Prefer more kick? Add a little more hot pepper or Noubess Hot and Spicy Sauce to the sauté mixture.
- Let It Marinate (Optional): If you have time, let the cod sit with the mustard-mayo sauce for 15–30 minutes before baking to deepen the flavor.
- Don’t Overbake: Cod cooks quickly! Overcooking can dry it out, so keep an eye on it. The fish should flake easily with a fork when done.
- Make a Sauce with Pan Juices: If there’s extra liquid in the pan after baking, reduce it on the stove for a flavorful drizzle over your side dish.
Perfect Pairings
- Boiled green plantains or yams
- Steamed white rice or rice and peas
- A simple cabbage slaw or pickled veggies for contrast
- Boiled eggs for a more traditional touch
Storage Tips
Leftovers? No problem—this codfish dish stores and reheats beautifully with just a little care.- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days. Make sure the fish has cooled to room temperature before sealing it.
- Reheat: Reheat gently in a skillet over low heat or in the oven at 300°F until warmed through. Add a splash of water or broth to keep the fish moist and prevent it from drying out.
- Freezing: While fresh codfish is best enjoyed fresh, you can freeze leftovers. Store in a freezer-safe container for up to 1 month. Thaw in the fridge overnight before reheating.
- Sauce storage: If you’ve made extra mustard sauce, store it separately in a glass jar or container. It will last up to 5 days in the fridge and works great over grilled chicken, roasted veggies, or even in wraps.
Nutrition
Serving: 1gramsCalories: 291kcalCarbohydrates: 11gProtein: 42gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 99mgSodium: 200mgPotassium: 1138mgFiber: 2gSugar: 4gVitamin A: 250IUVitamin C: 16mgCalcium: 78mgIron: 2mg
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
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Corn Allergy:
Always choose ingredients without corn or corn derivatives.
Originally published on March 8, 2015. Revised and updated.
