Pan-Seared Cod with Maple-Mustard Glaze and Roasted Root Vegetables

By AislePrompt Editorial · Published 2026-07-23 · Updated 2026-07-23

A delicate pan-seared cod filet glazed with a sweet and tangy maple-mustard sauce, served atop a medley of roasted Canadian root vegetables. This Canadian-inspired seafood recipe, ready in about 55 minutes, pairs 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 320 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.

Ingredients

• 4 pieces, about 6 oz each cod fillets
• 3 tbsp maple syrup
• 2 tbsp Dijon mustard
• 4 tbsp olive oil
• 3 medium, peeled and cut into 1-inch pieces carrots
• 2 medium, peeled and cut into 1-inch pieces parsnips
• 4 small, quartered red potatoes
• 2 tsp, chopped fresh thyme
• 1 tsp salt
• 1/2 tsp black pepper
• 4, for serving lemon wedges

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Instructions

1. Step 1: Preheat oven to 425°F. Toss 3 medium peeled carrots, 2 peeled parsnips, and 4 quartered red potatoes with 2 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, and 2 tsp chopped fresh thyme on a large baking sheet. Roast for 30-35 minutes, stirring halfway, 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 glaze.
3. Step 3: Pat dry 4 cod fillets (6 oz each) with paper towels. Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Place fillets skin-side down and cook for 4 minutes until edges are crispy.
4. Step 4: Flip the cod fillets and brush the top with half of the maple-mustard glaze. Cook for an additional 3 minutes until fish is opaque and flakes easily.
5. Step 5: Remove fish from heat and brush with remaining glaze. Serve each fillet over a bed of roasted root vegetables with a lemon wedge on the side.