High-ProteinLow-Calorie

Fish (Pacific Cod) & Avocado Sauce

4.6 · 14 ratings

This easy Pacific cod with avocado sauce pairs flaky baked fish with a creamy, lemony mustard avocado sauce. The sauce adds color and flavor, and I've used it on Pacific cod and salmon.

Total40 min
Serves2
Calories309
Protein28g
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Baked Pacific cod fillet topped with creamy avocado sauce

This Pacific cod with avocado sauce is one of the easiest fish recipes you’ll ever come across.

The recipe

Fish (Pacific Cod) & Avocado Sauce

4.6 from 14 ratings

Prep
5 min
Cook
35 min
Total
40 min
Serves
2
Colorful Recipes kitchen-tested
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Ingredients

Fish

Avocado Sauce

Instructions

Fish

  1. Preheat the oven to 350°F.

  2. Pour the lemon juice over the fish in a glass baking dish.

  3. Brush the fish with a bit of olive oil.

  4. Sprinkle with pepper, salt, cumin, Cajun seasoning and paprika to taste.

  5. Bake for , or until the fish flakes easily when tested with a fork.

  6. Serve with your favorite sides, such as rice and mixed veggies.

Avocado Sauce

  1. Mash the avocado and combine with all the other ingredients.

  2. Mix well and refrigerate until the fish is done.

Nutrition Facts

2 servings per recipe
Serving size1 cod fillet with half the avocado sauce
Amount per servingCalories
309
% Daily Value*
Total Fat 18.9g24%
Saturated Fat 2.7g14%
Cholesterol 63mg21%
Sodium 1107mg48%
Total Carbohydrate 8.5g3%
Dietary Fiber 5.6g20%
Total Sugars 1.1g
Includes 0.1g Added Sugars0%
Protein 28g56%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Macro mix

  • 35% Protein 28g
  • 11% Carbs 8.5g
  • 54% Fat 18.9g

Protein score

9.1g protein per 100 calories

High protein

Nutrition is an estimate per serving, calculated from USDA ingredient data and will vary with brands and portions. Optional items not included: seasoned salt to taste in the avocado sauce. Assumes two 6-oz (170 g) Pacific cod fillets. For the fish, assumes 1 tbsp lemon juice, 2 tsp olive oil, 1/2 tsp seasoned salt and about 1/4 tsp each of cumin, Cajun seasoning and paprika. For the sauce, assumes a medium avocado (about 150 g flesh), about 1 tbsp lemon juice and 1 tsp olive oil. Rice and vegetable sides are not included. Use it as a guide, not medical advice.

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Behind the recipe

The story, tips & photos

Baked Pacific cod with avocado sauce served over rice with carrots and broccoli

Oh my avocado goodness! I’m in loooovvve with avocados.

I mean, what’s not TO love!? The vibrant color that can brighten up any gloomy day. That silky, rich creaminess that magically freezes everything around you, leaving you eating in slow motion while melting all your worries away. Not only do avocados taste oh so yummy, they’re also oh so good for you! Avocados are packed with healthy fats and vitamins, and they help your body absorb nutrients and antioxidants. You seriously cannot win at life any more than this.

OK…time to calm down and get to the recipe…

The sauce in this recipe is a must-know for all avocado lovers in the world. I use this super-easy, can’t-get-any-simpler-than-this avocado sauce on almost every fish we eat.

The lemony mustard avocado sauce pairs really well with the flaky cod. And look at that beautiful color! It doesn’t get any better than adding vibrant avocado color and rambunctious flavor to this hearty fish dish, or ANY fish dish for that matter.

Go ahead and try this easy recipe. Enjoy avocado yumminess and goodness with.every.single.bite. Don’t forget to lick every last bit of that sauce off your plate! 🙂

Questions & comments 31

Leave a comment
  1. LLarry

    I had caught a couple of small walleye and had an avocado that was getting too ripe. I saw this recipe and thought I’d give it a try. My wife and I both loved it and will be having it again, if the fish are biting. Thank you!

    Larry

    1. ChristineAuthor

      That’s awesome Larry! Glad you and the wife loved it and hope you caught more fish! 🙂

  2. JJessica

    Emily’s comment about the cold sauce got me thinking. Would it taste good just to add it on top before it goes into the oven? I would like to try it.

    1. ChristineAuthor

      Hi Jessica! I’ve never tried putting the avocado sauce in the oven so I’m not sure how that will turn out. This recipe is intended to be as is with the cold sauce and we enjoy it that way. I get it though if you prefer a warm sauce and I do that with other ingredients and never tried putting avocado in the oven before. If you do try that, please update me on how it turns out!

  3. KKathryn

    This was super good, super easy, and is super healthy. 5 stars. Will make again.

    1. ChristineAuthor

      Thanks Kathryn for the feedback! I’m glad you liked this recipe and will make it again!

  4. EEmily

    The seasoning was great on the fish.

    But the cold avocado sauce really didn’t go well with the fish. It was too sour and tart with mustard and lemon juice. A warm sauce would suit the fish better.

    All the good reviews made me try this. Won’t try avocado sauce again.

  5. DADavid A DeFalco

    I retract my previous comment! After te-reading the recipe and all the comments, my concerns were addressed. Try the avocado sauce with lime juice instead of lemon, and add a little chopped fresh cilantro. Yum!

  6. DADavid A DeFalco

    Bad recipe! No quantities listed for the ingredients. Also, what sort of mustard? Yellow (like French’s), spicy brown (like Gulden’s), dijon (like Grey Poupon), English (like Colman’s), Chinese, or what?? Each of those would provide a completely different flavor profile!

  7. AAlar

    The fish is still in the oven , but this avocado sauce rocks!! Just a smidgen of Dijon– this is a definite keeper. Thanks Christine 🙂

    — Alar

    1. ChristineAuthor

      Thanks Alar and so glad you liked it! The sauce is so easy and tasty! Hope you enjoyed the whole meal 🙂

  8. BJBryan J Treacy

    I made this avocado fish sauce with air fried Pacific Cod tonight. Yum, yum, yum. I played around a bit with it by adding sesame oil half and half with olive oil but otherwise the same. The fam thought it was amazing.

    1. ChristineAuthor

      Thank you Bryan for the review and so glad the fam loved it! Sesame oil sounds delicious and I’ll have to try that.

  9. ChristineAuthor

    Your version sounds delicious, Alan! Thanks so much for taking the time to share, that made my day 😉 and I’m glad you enjoyed this recipe and the avocado sauce!

  10. AAlan

    Hi , Christine

    I made this meal using wholegrain rice and sweet peppers with red onion and garlic

    The avocado sauce is absolutely delicious!

    Definitely made my day!

    Thanks for sharing 🙂

  11. MMary

    Fast and tasty, a perfect combination for a good entree after a long day at work! (I will add some chopped tomato to the avocado next time as well.) Thank you!

    1. ChristineAuthor

      Glad you enjoyed this recipe! Chopped tomato sounds great!

  12. TWTJ Wilson

    I made this for supper last night using cod and really enjoyed it. I had lemon rice as a side. I’ve never had fish and avocado before, but I will definitely be doing it again! Thanks for the recipe.

    1. ChristineAuthor

      Thanks TJ! So glad you liked my recipe and I was able to introduce you to something new. Your lemon rice sounds delicious!!

    2. TTamara

      How did you make your Lemon Rice? Sounds great!

  13. CClaire

    Hi, which kind of mustard should be used please?

    I like English mustard and not really keen on Dijon or brown…

    But I am keen to find an avocado sauce for prawn salad to replace typical seafood sauce as am dieting.

    Thank you very much 🙂

    1. ChristineAuthor

      Hi Claire! So sorry I’m so late to respond to your comment. I use American yellow mustard and I bet the English mustard tastes a bit more sophisticated ☺️ did you end up trying this sauce? Let me know how it turned out!

  14. MMJ

    Fabulous! We loved it! I added sautéed spinach and asparagus as a side, along with wild rice.

  15. MMichelle

    Healthy eating, having fish and veg for dinner and I was looking for a sauce to make with avocado. This caught my eye!! Wow was so nice and so simple to do!! Thank you for sharing ??????

    1. ChristineAuthor

      Thanks, Michelle for the comment! I’m so happy you enjoyed this! It’s been a while I haven’t made this sauce and now I’m so looking forward to making it! 🙂

  16. KKinsalt

    This dish is so simple, healthy, and delicious. I loved the addition of mustard to the avocado!

    1. ChristineAuthor

      Thank you for trying my recipe and glad you liked it!

  17. LCLouise Crowther

    I made this for lunch with a little green salad. It was so easy and absolutely delicious. I can’t believe how tasty the avocado was. I’ve never thought of adding mustard. I didn’t want to stop eating the whole dish. Thank you x

    1. ChristineAuthor

      So glad you liked it, Louise! Thank you for your feedback. That avocado sauce goes so well with fish. It’s addicting!

  18. JCJohanne. Curodeau

    Made this delicious recipe for my dinner tonight. Used haddock and it was delicious, and also made the avocado sauce with Dijon mustard. Served it with yellow rice and carrots and beans. My family absolutely loved it.

    1. ChristineAuthor

      I’m so glad your family loved it, Johanne! Thanks for the feedback. Your combination sounds delicious!

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