Information and support for low carb and gluten free eating.

Spice-Crusted Cod and Dijon Mustard Sauce

Michael's picture

If you are ready for something a little different, this may be for you. It contains crushed coriander and cumin seed, and the two flavors go well with the cod. I think the spice mix might also work well with catfish, halibut, and other types of mild fish. I'll try it and post an update here.

I found the basic recipe on a package of frozen cod fillets. No nutrition information is given, but from looking at the carbohydrate content of the ingredients, I'd say it's very low in carbohydrates. And it tasted really good, too!


  • 1 tbs. coriander seeds
  • 1 tbs. cumin seeds
  • 1 tsp. kosher salt
  • 2 tsp. freshly ground black pepper
  • 4 cod fillets, thawed
  • 2 tbs. canola oil (we used olive oil, it worked fine)
  • 2 tbs. water
  • 2 tbs. whole-grain Dijon mustard
  • 1/4 butter (1/2 stick), salted, cut in small pieces


Crush coriander and cumin seeds in a mortar and pestle, or place them on a hard cutting board and crush them with the bottom of a saucepan. Combine crushed seeds with salt and pepper in a small bowl. Sprinkle spice mix over cod fillets, coating both sides.

Heat 1 tbsp. oil in a 12 inch nonstick skillet over moderately high heat. Oil should be very hot, but not smoking. Cook fish in 2 batches; add 2 fillets and sear until undersides are well browned, about 2 minutes. Turn fillets over and sear until just cooked through, 2-3 minutes more. Transfer to plate and keep warm. Wipe pan clean, heat remaining oil, and cook 2 more fillets as above. Transfer to plate and keep warm.

Discard remaining oil in pan, reduce heat to low, then add 2 tbsp. water and the whole-grain mustard. Stir and mix water and mustard with a wooden or nonstick spoon, then add butter chunks. Stir constantly until the sauce is warm and has a creamy consistency.


Place fillet on plate and drizzle with sauce.

Your rating: None Average: 4.6 (13 votes)


The Cod recipe sounds tasty!

I can't wait to try this recipe. It sounds like it adds some serious 'zing' to the meal.


I cooked this last night, but I used tilapia because that's what we had in the freezer. Wonderful dish! I love it. Had it with a side of green beans and a salad. Thanks so much for the great recipe.

Looking for CAD/CALP diet info or exercise DVDs?
Check out our Recommended Products or Product Reviews pages.

About Michael

Michael's picture

About me

I'm Mike. I'm LowCarbForLife's (Teri's) hubby. I manage the LowCarbCompatible™ web site, among many other things. I don't follow a strict diet but I do follow LowCarbForLife's way of eating most of the time, since we eat together (and I cook most of the time).

My web site

Current Diet Type
Carbohydrate Addict's Lifespan Program (CALP)

Poll Question

What low-carb diet do you follow most closely?: