First off, let me give credit where credit is due.  I got this recipe from ‘Clean Eating’, which I read while on the treadmill at the gym (LOL) and I highly recommend for their simple, tasty and healthy fare.  This recipe is absurdly easy to make and I encourage all not-wanna-be cooks out there to try it and you will believe me.  Now those of you that are full-fledged cooks will love it too, because people will think you went to all kinds of trouble to make it.  I promised I would post this for my fellow blogger ‘barbells and buttercream’ (don’t you just love that name?)…here you go!

Another point, don’t be scared of cod.  It is what they usually use in fish-n-chips and is seriously mild and a cinch to cook (in other words, its hard to overcook into shoe leather).  You could use another white-fleshed fish, of course, so whatever your fish market has freshest is the ticket.  As for me, I make this dish whenever the Teeter has it (that’s Harris Teeter for the non-southern readers…they’re based out of Charlotte ya’ll).

You’re supposed to serve it on a bed of sautéed spinach, but we serve it over rice because the sauce is so good…you decide.

Maple-Dijon Cod

Servings: 4

  • 4 Tbsp. olive oil, divided
  • 3 Tbsp. mustard seeds
  • 2 Tbsp. Dijon mustard
  • 2 Tbsp. pure maple syrup
  • 1 tsp. balsamic vinegar
  • Sea salt and fresh ground black pepper, to taste
  • 1 – 1 1/4 Lb. cod fillet, either left whole or cut into 4 {5 oz. each) fillets
  • 1 bunch green onions, trimmed and thinly sliced
  • 12 C. baby spinach

Make the Sauce:

Heat 2 teaspoons of the oil in a small non-stick skillet over medium-low heat. Add the mustard seeds and stir them around to coat them in the oil. Cover the pan and continue to cook until the seeds begin to pop. Remove the pan from the heat and keep it covered until the seeds stop popping. Don’t freak out if it looks a bit dark. Mine looked rather grey and I nearly tossed it out because I thought I had burned the seeds. Stir in the Dijon, maple syrup, vinegar, salt, and pepper. Set aside.

Prepare the Fish:

Place the oven rack 4″ from the element and preheat the broiler. Line a large rimmed baking sheet with foil. Rinse the fish, pat it dry, and arrange it on the foil-lined pan. Spoon the Dijon mixture over the fish. Place the pan in the oven and broil until the fish flakes easily, 8-10 minutes.

While the Fish is Broiling….

Once the fish is in the oven, heat the remaining oil in a large skillet over medium-high heat. Add the green onions and saute until softened. Add the spinach and cook until wilted, stirring frequently. Season with salt and pepper. Remove from heat.


Spoon the spinach onto serving plates and top with the cod.

Source: Clean Eating, March 2012

Check out the finished product…