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baked cod being spooned
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5 from 1 vote

Quick Baked Cod in Cheese Sauce

Baked Cod in Cheese Sauce is a 30-minute dish made from cod fish fillets smothered in a creamy cheese sauce. It's served with a colorful fresh vegetable salsa! 
Course:Main Course
Keywords:baked cod, cheese sauce, mornay sauce, vegetable salsa
Prep Time 24 minutes
Cook Time 6 minutes
Total Time 30 minutes
Servings 6 people
Calories720 kcal


  • 6 cod fillets (1/2-inch thick)
  • salt (a pinch if cod is non-salted; none if cold is salted)
  • ground black pepper (a pinch)
  • paprika (a pinch)
  • 4-5 tbsp grapeseed or canola oil divided
  • 4 tbsp unsalted butter
  • 4 1/2 tbsp all-purpose flour
  • 3 cups warmed milk ( 2% or whole)
  • ground nutmeg a pinch (optional)
  • 2 1/2 cups blend of shredded cheeses (Mozzarella, Parmesan, white and yellow cheddar) Reserve 1/2 cup yellow cheddar to sprinkle over sauce
  • 6 cherry tomatoes, halved
  • 8 olives (green and/or black)
  • 1/2 jalapeno, sliced
  • parsley or chives, chopped


  • If using salted cod, wash the fillets to remove excess salt. Then, soak fillets in plain water (enough to cover) for 24-48 hours in the fridge. Change the water every 8 hours. Remove skin and de-bone fillets.  If using non-salted cod, skip this step.
  • Preheat the conventional broiler, positioning the broiler rack approximately 6 inches from the source of heat.
  • Pan-Fry Cod Fillets:  pat dry the cod fillets with paper towel very well; otherwise they'll stick to the pan. Season both sides with salt, pepper, and paprika, rubbing well. If desired, dredge in a little flour and shake to remove excess. 
  • Heat a 10-inch cast iron skillet over high heat. Once pan is hot, add 2-3 tbsp oil and tilt pan to distribute oil. Add the cod fillets seasoned side down and sear for 2-3 minutes. Cook them in batches so as to not overcrowd pan. 
  • If necessary, add remaining oil. Then flip the cod fillets and cook for another 2-3 minutes. 
  • Prepare Mornay Sauce or Cheese Saucemelt the butter over medium heat in a saucepan.
  • Add the flour and cook, whisking constantly, until obtaining a pale yellow roux (about 1 minute). Don't let the roux brown!
  • Slowly whisk in the milk, stirring constantly, until the sauce thickens (about 6-7 minutes).
  • Season with the salt, pepper and nutmeg. Whisk in 2 cups cheeses until melted. If necessary, thin the sauce with a little milk..  
  • Pour sauce over fish fillets. Sprinkle on 1/2 cup yellow cheddar cheese.
  • Broil the dish in the cast-iron skillet for about 3-5 minutes, or until cheese melts and turns golden brown. Remove from the oven, top with salsa, and serve immediately.
  • NOTE: For the salsa, simply mix tomatoes, olives, jalapeno, and herbs together in a bowl. Drizzle in a little bit of olive oil and mix in a little bit of white wine vinegar if desired. 

Recipe Video

Recipe Notes

  • Accompaniments: rice, roasted or boiled potatoes, fresh salad, or steamed vegetables.
  • Wine pairing: Pinot Grigio.
  • Love cod? Try our comforting Codfish Shepherd's Pie.


Calories: 720kcal | Carbohydrates: 11g | Protein: 79g | Fat: 38g | Saturated Fat: 17g | Cholesterol: 79mg | Sodium: 583mg | Potassium: 254mg | Sugar: 6g | Vitamin A: 945IU | Vitamin C: 5.5mg | Calcium: 488mg | Iron: 0.7mg
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