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Mustard Roasted Fish
with lentils / peas / spinach

Active: 40 minTotal: 40 min

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.

Tags

Ingredients

Servings:
4
Metric
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
  • Spinach, baby - 4 oz
Mustard Roasted Fish:
  • Parsley - 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

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. Lentils – Rinse lentils and soak in water overnight or for at least 8 hours. (Can be done 1 day ahead)
  2. 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)
  3. Parsley / Lemons - Prep as directed. Store separately. (Can be done up to 2 days ahead)
  4. Fish - Rinse and pat dry. Season with some salt and pepper.

Make

  1. Drain lentils and discard water.
  2. Heat oven to 425F / 218C degrees.
  3. 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.
  4. 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.)
  5. While lentils simmer combine thyme (portion for fish), parsley, lemon juice, capers, mustard, and creme fraiche.
  6. 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.
  7. 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.
  8. Serve fish over lentils with lemon wedges on the side. The mustard / crème fraiche turns into a natural sauce. Enjoy!

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Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

This meal has 31 reviews

I'm not normally a fan of fish but thought I'd give this one a try. The recipe worked perfectly, the fish seemed cooked well but it just was not to our liking at all. We really didn't like the spinach with the lentils either.

By: Katherine
Posted: Dec 06, 2018
Diet: Original

I loved the fish. I made another side dish so can't comment on the lentils but plan to make them another time.

By: Rachel
Posted: Dec 06, 2018
Diet: Original

Delicious sauce for baking fish. My brother caught yellow tail in Mexico, and it had been frozen fresh for about 3 weeks when I decided to make this meal. My father filleted the fish so that I could put the sauce on both sides and get the baking time right. We loved it with this sauce. Side dish was also good. I would definitely make this one again!

By: Kelley
Posted: Dec 04, 2018
Diet: Original

I love everything about this recipe - so fast, great for make ahead lunch just make extra lentil, and so so so yummy and healthy. Let's do more of these! I added bay leaf to the lentil, plus shredded carrot and diced tomatoes.

By: Melanie
Posted: Dec 02, 2018
Diet: Original

This was nice and something a little bit different. I used about half the called for amount of capers.

By: Carli
Posted: Nov 30, 2018
Diet: Original

A perfect delicious and healthy weeknight meal that feels like it came from a restaurant.

By: Jenny
Posted: Nov 29, 2018
Diet: Original