Cod with French Herbs in a Light Mustard Sauce

Easy fast fish recipe that is low in carbs and high in protein.

The first time I ever made this recipe, I was a single gal living in a little rental cabin on a serene lake in Putnam County, NY. I loved that place, and this recipe brings back fond memories of that time. 


This recipe became my go-to favorite when ever I was short on time and needed something healthy. I've made it for friends and passed the recipe along to family, and it gets rave reviews every time. I think it's because this fish dish is just so incredibly simple and fast to make, yet tastes so good. 


You can whip this cod meal up for lunch since its so fast and light. It is very low in carbs, only 2 grams to be exact, so you won't get a food coma after eating it - perfect for you go-getters who haven't a minute to spare for slowing down! 


For dinner, I really like to dress a side of escarole with lemon juice and stick it on the plate with the cod. The bitter leaves with the lemon and mustard really works! 


Whoever said healthy, wholesome, gourmet meals couldn't be easy and fast to make?




Nutritional Information

and Macros Per Serving:

Nutritional information for 15 minute cod with french herbs, low carb high protein meals.
Macros info for 15 minute cod with french herbs, low carb high protein meals.

Serves 2

Total Time: 15 Minutes

(Prep: 5 Minutes / Cook: 10 Minutes)


  • 2 tablespoons Dijon mustard
  • 2 tablespoons mayonnaise
  • 4 tablespoons white wine
  • 1 teaspoon dried dill weed
  • 1 teaspoon dried tarragon
  • 2 teaspoons dried parsley
  • 1 tablespoon lemon juice
  • salt and pepper to taste
  • 2 tablespoons olive oil
  • 2 6-oz. cod filets


Whisk all but the last two ingredients together in a small bowl. Set aside.


Heat olive oil in a skillet over high heat. Brown the cod filets ever so slightly in the oil, about a minute on each side. If they stick to the pan, use a metal spatula to loosen them gently while being careful not to break them apart.


Reduce heat to medium and add the mustard mixture over the fish in the skillet. Spoon any sauce that drips off into the pan back onto the filets. Cover and simmer for another 5 to 8 minutes, or until the fish begins to flake but still maintains its shape.


Serve the filets on plates with a lemon wedge and a side of escarole lettuce drizzled with lemon juice. Garnish with a grind of black pepper. 


If you are not too strict with your carb intake, this dinner goes great with a small side of steamed and buttered wild rice blend and a glass of chilled sauvignon blanc.


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Cod with French Herbs in a Light Mustard
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