Pan-Seared Atlantic Cod with Maple-Dijon Glaze and Roasted Root Vegetables

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A tender Atlantic cod fillet pan-seared to perfection and finished with a sweet and tangy maple-Dijon glaze, served alongside earthy roasted root vegetables inspired by Maine’s autumn harvest. This american-inspired seafood ready in about 45 minutes pairs 6 oz each Atlantic cod fillets, maple syrup, Dijon mustard for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 30 min Serves 4 American cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat the oven to 425°F. Toss 3 medium peeled and chopped carrots, 2 medium peeled and chopped parsnips, and 1 medium red onion cut into wedges with 2 tbsp olive oil, 2 tsp chopped fresh thyme, 1/2 tsp salt, and 1/4 tsp black pepper. Spread evenly on a baking sheet and roast for 25 minutes until golden and tender.
  2. Step 2: While vegetables roast, mix 3 tbsp maple syrup and 2 tbsp Dijon mustard in a small bowl to create the maple-Dijon glaze.
  3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 4 Atlantic cod fillets (6 oz each) with 1/2 tsp salt and 1/4 tsp black pepper. Place fillets skin-side down and cook for 4 minutes until the skin is crispy and golden.
  4. Step 4: Flip the cod fillets and brush the maple-Dijon glaze generously over the top. Cook for an additional 3 minutes until the fish is opaque and flakes easily with a fork.
  5. Step 5: Serve the maple-Dijon glazed cod alongside the roasted root vegetables, garnished with lemon wedges for squeezing.

Equipment for this recipe

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Frequently asked questions

How long does Pan-Seared Atlantic Cod with Maple-Dijon Glaze and Roasted Root Vegetables take to make?

Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Atlantic Cod with Maple-Dijon Glaze and Roasted Root Vegetables?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep maple syrup from drying out.

Can I substitute ingredients in Pan-Seared Atlantic Cod with Maple-Dijon Glaze and Roasted Root Vegetables?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Atlantic Cod with Maple-Dijon Glaze and Roasted Root Vegetables for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Atlantic Cod with Maple-Dijon Glaze and Roasted Root Vegetables?

American seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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