Equipment
* optional
Ingredients
Fish
- 600 g cod fillets, skinless
- salt
- black pepper
Mustard Layer
- 60 g dijon mustard
- 15 ml lemon juice, freshly squeezed
- 4 g caraway seeds, whole or lightly crushed
Crumb Topping
- 50 g panko breadcrumbs
- 30 g unsalted butter, melted
- 5 g fresh parsley, finely chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 236 kcal
- Protein
- 29 g
- Carbohydrates
- 11 g
- Fat
- 8 g
- Fiber
- 1 g
- Sugar
- 1 g
- Sodium
- 577 mg
- Saturated Fat
- 4 g
- Monounsaturated Fat
- 2 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 81 mg
- Potassium
- 670 mg
- Calcium
- 52 mg
- Iron
- 1.4 mg
- Magnesium
- 52 mg
- Phosphorus
- 313 mg
- Zinc
- 0.8 mg
- Vitamin A
- 75 mcg
- Vitamin C
- 5 mg
- Vitamin D
- 1.4 mcg
- Vitamin E
- 1.2 mg
- Vitamin K
- 22 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 1.4 mcg
- Thiamin
- 0.13 mg
- Riboflavin
- 0.12 mg
- Niacin
- 3.1 mg
- Folate
- 14 mcg
- Water
- 128 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
Lightly crush the caraway seeds using a mortar and pestle or the flat side of a knife to release their oils. Do not pulverize them completely.
Pat the cod fillets thoroughly dry with paper towels. Season both sides generously with salt and black pepper.
In a small bowl, whisk together the Dijon mustard, lemon juice, and crushed caraway seeds.
In a separate bowl, combine the panko breadcrumbs, melted butter, and chopped parsley. Stir until the crumbs are evenly coated and resemble wet sand.
Place the fillets on the prepared baking sheet. Brush the top of each fillet with the mustard mixture, then press the breadcrumb mixture firmly onto the mustard layer to create a crust.
Bake in the center of the oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 63°C (145°F).
Remove from oven and let rest for 2 minutes before serving.
Chef's Notes
- Select thick, center-cut loin fillets for the most even cooking. Tail pieces are thinner and will dry out before the crust is golden.
- Caraway can be potent. If you are new to this spice, start with half the quantity.
- For a dairy-free version, substitute the butter with olive oil. The crust will be slightly crunchier and less rich.
- If the crust isn't browning enough by the time the fish is done, a quick blast under the broiler (grill) fixes it instantly.
Storage
Refrigerator: 2 days — Store in an airtight container. The crust will lose crispness.
Reheating: Reheat in a 175°C (350°F) oven or air fryer for 5-8 minutes to restore some crunch.
Troubleshooting
Breadcrumb topping is pale/soggy
Cause: Oven temperature too low or butter wasn't evenly distributed
Fix: Switch oven to broiler/grill setting for 1-2 minutes, watching closely to prevent burning
Prevention: Ensure oven is fully preheated; use panko instead of fine crumbs
Fish is dry and rubbery
Cause: Overcooked
Fix: Serve with a creamy sauce or extra squeeze of lemon to add moisture
Prevention: Check fish at the 10-minute mark; thin fillets cook very quickly
Cultural Context
This dish draws heavily from French bistro traditions, where Dijon mustard is a staple condiment for cutting through rich proteins. The addition of caraway (known as 'carvi' in French culinary terms, though often associated with Alsatian or Eastern European influence) adds a distinct aromatic layer that pairs exceptionally well with brassicas or potatoes as a side dish.
