Lemon Dijon Cod
Lemon Dijon Cod | Mediterranean Style
Preheat oven to 400°
In a bowl, combine olive oil, Dijon mustard, salt, garlic powder, dill, basil and parsley. Mix well and rub on top of your cod fillets, coating evenly.
Place on a parchment lined baking sheet.
Bake for 17-19 minutes or until golden.
I used wild caught cod fillets.
Wild fish eat their natural diet (algae, plankton, smaller fish), which tends to result in:
* Higher omega-3 fatty acids (anti-inflammatory, hormone supportive)
* Better micronutrient diversity (like selenium and iodine)
Farm-raised fish are often fed processed pellets made from grains and fish meal, which can:
* Lower omega-3 levels
* Increase omega-6 fats (more inflammatory if imbalanced)
👉 For your hormone health goals, this omega-3 advantage actually matters.
On a real note:
Wild-caught fish is generally better if your priorities are:
* Higher omega-3s (anti-inflammatory, hormone support)
* Fewer additives/chemicals
But farm-raised fish can still be a perfectly healthy option, especially when:
* It’s from a reputable source
* You’re on a budget
* You’re choosing lower-mercury varieties
Baking cod with a flavorful blend of lemon, Dijon mustard, herbs, and olive oil is one of my favorite quick and healthy meals. When I prepare this Mediterranean-style cod, I always opt for wild-caught fillets whenever possible. Wild cod tends to have higher omega-3 fatty acids, which are well-known for their anti-inflammatory properties and crucial hormonal support—something I personally found beneficial for managing energy and overall wellness. Besides the obvious taste boost, choosing wild cod also means fewer additives and chemicals compared to many farm-raised options. However, if budget is a concern, farm-raised cod from reputable sources can still be a nutritious alternative, especially when mindful of mercury levels. For seasoning, the Dijon mustard combined with fresh herbs like dill, basil, and parsley creates a wonderful Mediterranean flavor profile that pairs beautifully with the mild cod. Baking at 400°F for about 18 minutes ensures the fish stays juicy inside with a lightly golden crust—perfect when you want a fuss-free dinner. I recommend pairing this cod with a side of steamed vegetables or a light salad to maintain a balanced, nutrient-rich meal. This recipe is great for anyone looking to increase their omega-3 intake and enjoy a delicious dish without spending too much time in the kitchen. Plus, the use of lemon and herbs adds a fresh, vibrant touch that makes this baked fish truly special.
