Wellness
Nutrition
Calories: 210
Protein: 30 g
Carbohydrates: 9 g
Fat: 5 g
Fibre: 0 g
Sodium: 340 mg
Dinner
Maple Dijon Baked Cod
5 min read
Flaky, tender wild cod baked with a sweet and savory glaze of Canadian maple syrup, Dijon mustard, garlic, and fresh herbs.
Prep10 min
Cook15 min
Serves4
DifficultyEasy
What you'll need
Ingredients
4 wild cod fillets (about 6 oz / 170g each), patted dry
2 tbsp pure maple syrup
1 ½ tbsp Dijon mustard
1 tbsp whole grain mustard
1 tbsp extra virgin olive oil or melted ghee
2 cloves garlic, minced
1 tbsp fresh lemon juice
1 tbsp fresh parsley, finely chopped (plus extra for garnish)
½ tsp paprika
¼ tsp sea salt
¼ tsp freshly cracked black pepper
Lemon wedges for serving
Let's make it
Instructions
1
Prep & Preheat: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Pat the cod fillets thoroughly dry with paper towels to ensure the glaze sticks and the fish roasts evenly. Place the fillets on the pan and season lightly with salt and black pepper.
2
Whisk the Glaze: In a small bowl, mix together 2 tablespoons of pure maple syrup, 1 tablespoon of Dijon mustard, 1 tablespoon of extra-virgin olive oil (or melted butter), 1 minced garlic clove, and 1/2 teaspoon of fresh lemon juice until smooth and fully combined.
3
Glaze the Cod: Spoon the maple-Dijon sauce generously over the top of each cod fillet, spreading it out evenly to coat the surface.
4
Bake & Serve: Bake for 12–15 minutes until the glazed tops are caramelized, the fish is opaque throughout, and it flakes easily with a fork (internal temperature reaches 145°F / 63°C). Garnish with fresh chopped parsley and serve immediately with extra lemon wedges.
Step by step
Recipe Gallery