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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

Quick, easy and delicious!

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

Super easy FTW!

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

Good weeknight meal. Bake fish from frozen makes this a no brainer

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

looooved this one! We did lentils, fish, and cauliflower with homemade creme fresh made into sauce! Oh so good.

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

Overall we only thought the meal was okay. But I didn't make it exactly as the recipe said. I used salmon rather than a white fish as that's what we had in our freezer, and I subbed mayo for the Creme fraiche, mostly because I didn't see needing the fraiche for anything else and we don't use much sour cream. The lentils were good and I did like the sauce even though it seemed to thin out quite a bit after cooking. For us none of it was a stand out and I'm not sure I would make it again.

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

Delicious! The lentils took longer than 10 minutes so will adjust my timing with the fish cooking next time.

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