Normas 30 Minute Maple Dijon Cod Recipes

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NORMA'S 30 MINUTE MAPLE-DIJON COD



Norma's 30 Minute Maple-Dijon Cod image

This dish is a balance of sweet and savory and came together in under 30 minutes. My goal is now to loose some of my weight by eating more no-fat recipes. This is a keeper for sure.

Provided by Norma DeRemer

Categories     Fish

Number Of Ingredients 9

4 tsp olive oil, divided
3 Tbsp brown or yellow mustard seeds
2 Tbsp dijon mustard
2 Tbsp pure maple syrup
1 tsp balsomic vinegar
sea salt and freah ground black pepper to taste
1 1/4 lb center cut cod fillet, cut into 4 pieces
1 bunch green onions, trimmed and thinly sliced
12 c baby spinach

Steps:

  • 1. In a small non stick skillet, heat 2 teaspoon of oil on medium low heat.
  • 2. Add mustard seeds and stir to coat. Cover and cook until seeds begin to pop, about 6 minutes.
  • 3. Turn off heat and let sit, covered until popping stops, about 2 minutes.
  • 4. Remove cover and stir in dijon mustard, maple syrup, vinegar, salt and pepper and set aside.
  • 5. Adjust 1 oven rack 3 to 4 inches from elements and preheat broiler to high.
  • 6. Line a large baking sheet with foil and arrange cod on baking sheet in a single layer.
  • 7. Spoon on dijon mixture over top of cod.
  • 8. Transfer to top rack and broil until cooked throught and flakes easily when tested with a fork, about 8 minutes. Watch not to burn. (I turned broiler down to low heat at the end)
  • 9. Remove from oven and cover loosely with foil to keep warm.
  • 10. Heat a large nonstick skillet on medium high and add remaining 2 teaspoons of oil.
  • 11. Add greem onions and sauce, stirring occasionally for 1 minute.
  • 12. Add spinach and cook until just wilted, about 2 minutes. Season with additional salt and pepper.
  • 13. Remove from heat and spoon spinach onto serving plates and top with cod, dividing evenly.

BAKINBABY'S DIJON BAKED COD



Bakinbaby's Dijon Baked Cod image

This comes from a Costco Cod package from Copper River Seafoods in Alaska. We like to bake our fish, so this is one of our favorites. Most ingredients are on hand like; mayonnaise, Dijon, lemon juice, parmesan, etc. and so low in fat!

Provided by BakinBaby

Categories     High Protein

Time 20m

Yield 4 serving(s)

Number Of Ingredients 10

1/4 cup mayonnaise
2 teaspoons Dijon mustard
2 teaspoons horseradish
1 tablespoon lemon juice
1/8 cup breadcrumbs
1 tablespoon parmesan cheese
4 (6 ounce) cod
1 tablespoon butter
1/4 cup breadcrumbs
1 tablespoon parmesan cheese

Steps:

  • Preheat oven to 350°F and lightly grease a baking sheet.
  • In a small bowl, mix mayonnaise, mustard, horseradish and lemon juice; stir in parmesan cheese. and bread crumbs.
  • Arrange fish portions on prepared cooking sheet, spread bread crumb/cheese mixture evenly over fish.
  • In a small bowl mix melted butter, bread crumbs and 1 tablespoon parmesan cheese, then sprinkle over bread crumb and cheese coated cod.
  • Bake for 15-20 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 283.6, Fat 10.4, SaturatedFat 3.3, Cholesterol 90.4, Sodium 374.8, Carbohydrate 11.6, Fiber 0.6, Sugar 1.9, Protein 34.4

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