Mustard Roasted Fish
with lentils / peas / spinach
Dijon mustard and creme fraiche make a delicious sauce for oven roasted fish. Served over lentils, peas, and spinach this meal is full of protein, fiber, and flavor! This dish was featured in 2013 and received great reviews from our community.
Smarts:Soaking the lentils overnight or in the morning will help the lentils cook faster for dinnertime.
Smarts:Soaking the lentils overnight or in the morning will help the lentils cook faster for dinnertime.
Tags
Ingredients
Lentils, Peas, and Spinach:
- French / green lentils, dried - 1 cup
- Garlic - 2 cloves, chopped
- Onions, medium - 1, diced
- Oil, cooking - 1 Tbsp
- Stock, any type - 2 cups
- Thyme, dried - 1 tsp
- Salt - 1/2 tsp
- Peas, frozen - 1 cup
- Baby spinach - 4 oz
Mustard Roasted Fish:
- Parsley, fresh - 1 Tbsp, chopped
- Lemons - 1/2, wedges
- Fish, any white fish like tilapia or cod - 4 filets
- Thyme, dried - 1/2 tsp
- Lemon juice - 1 Tbsp
- Capers - 1 Tbsp, drained and rinsed
- Mustard, Dijon - 1 Tbsp
- Creme fraiche - 1/4 cup
Nutrition Facts
Amount Per Serving
Calories
393
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% Daily Value
Total Fat
8g
13%
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Saturated Fat
2g
12%
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Trans Fat
0g
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Cholesterol
64mg
21%
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Sodium
808mg
34%
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Total Carbohydrate
40g
13%
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Dietary Fiber
18g
72%
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Sugars
5g
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Protein
41g
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Prep
- Lentils – Rinse lentils and soak in water overnight or for at least 8 hours. (Can be done 1 day ahead)
- Garlic / Onions - (If prepping right before cooking, get oven heating before continuing with prep.) Prep as directed. Store separately. (Can be done up to 5 days ahead)
- Parsley / Lemons - Prep as directed. Store separately. (Can be done up to 2 days ahead)
- Fish - Rinse and pat dry. Season with some salt and pepper.
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Make
- Drain lentils and discard water.
- Heat oven to 425F / 218C degrees.
- Heat a Dutch oven over medium-high heat. Add oil and then onions to heated oil. Saute until starting to soften, 2 to 3 minutes.
- Add drained lentils, garlic, stock, thyme (portion for lentils), and salt. Cover and bring to a simmer. Simmer, uncovered, until lentils are tender, ~10 minutes. Add some more stock or water if liquid cooks off before lentils are tender. (Note: If you didn’t soak your lentils before starting, increase the amount of stock you add by 50% and plan to simmer for 25 to 30 minutes. Keep an eye on them and add additional liquid if needed.)
- While lentils simmer combine thyme (portion for fish), parsley, lemon juice, capers, mustard, and creme fraiche.
- Place fish in a baking dish. Spread creme fraiche mixture over top of fish. Bake, uncovered, for 12 to 15 minutes depending on thickness of fish.
- Return to lentils. When lentils are tender and all of the liquid has been absorbed, add peas (no need to defrost them first) and spinach. Cook for another 2 to 3 minutes. Remove from heat and season with some salt and pepper.
- Serve fish over lentils with lemon wedges on the side. The mustard / crème fraiche turns into a natural sauce. Enjoy!
Nutrition Facts
Amount Per Serving
Calories
393
Just a moment...
% Daily Value
Total Fat
8g
13%
Just a moment...
Saturated Fat
2g
12%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
64mg
21%
Just a moment...
Sodium
808mg
34%
Just a moment...
Total Carbohydrate
40g
13%
Just a moment...
Dietary Fiber
18g
72%
Just a moment...
Sugars
5g
Just a moment...
Protein
41g
Just a moment...
Reviews
Ratings
31 reviews
The fish was good and the lentils were good, but in my opinion the flavors of the two don’t go well together. Served them separately and it was ok.
0 HelpfulWe LOVED this recipe! It's so healthy, easy, and (most importantly) delicious. I never knew lentils could taste so good. We made this recipe again the very next week because it tasted so wholesome and comforting. That low calorie count is amazing too.
0 HelpfulThere was no way this was a sauce in the veggie version. It baked into a paste. Mixed together the flavors were amazing. The looks of it were very unappetizing.
0 HelpfulIt was better than we expected, but looks unappetizing and is a bit blah. The sauce was great - glad I doubled it though, because everything else was quite dry.
0 Helpful