Cod Dijonnaise Recipe

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Cod Dijonnaise
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  1. Make the Dijonnaise Garnish: Bring a large pot of salted water to a boil. Add the carrots and cook for 5 minutes. Add the spinach and cook for 1 minute more; drain well and squeeze the excess water from the spinach. Melt the butter in a large skillet over medium heat. Add the carrots and spinach and season with salt and pepper. Cook until well coated with the butter. Spoon onto a serving platter and keep warm.
  2. Make the Seared Cod: Heat the olive oil in a nonstick skillet over medium-high heat. Season the fillets with salt and pepper and slip them into the pan, skin side down, along with the garlic and thyme. Sear the fillets for 3 minutes, turn them over and cook for 3 minutes more. Reduce the heat to medium, add the butter and cook another 3 minutes, or until the fish is opaque, moist and lightly firm when pressed.
  3. Preheat the broiler.
  4. Place the seared cod in a foil lined broiler pan. Spread the mustard evenly over the fillets. Mix together the bread crumbs, chives, and olive oil and pat evenly over the fish. Broil just until the crumbs are golden brown.
  5. Spoon the Dijonnaise Garnish onto a serving platter, top with the cod, and sprinkle with parsley.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 514 Kcal (2152 kJ)
Calories from fat 214.61 Kcal
% Daily Value*
Total Fat 23.85g 37%
Cholesterol 36.23mg 12%
Sodium 536.84mg 22%
Potassium 1752.48mg 37%
Total Carbs 50.15g 17%
Sugars 14.07g 56%
Dietary Fiber 12.22g 49%
Protein 23.53g 47%
Vitamin C 90.9mg 152%
Vitamin A 6.8mg 225%
Iron 8.2mg 45%
Calcium 330.8mg 33%
Amount Per 100 g
Calories 121.37 Kcal (508 kJ)
Calories from fat 50.68 Kcal
% Daily Value*
Total Fat 5.63g 37%
Cholesterol 8.55mg 12%
Sodium 126.77mg 22%
Potassium 413.83mg 37%
Total Carbs 11.84g 17%
Sugars 3.32g 56%
Dietary Fiber 2.89g 49%
Protein 5.56g 47%
Vitamin C 21.5mg 152%
Vitamin A 1.6mg 225%
Iron 1.9mg 45%
Calcium 78.1mg 33%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.5
  • 13

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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