Mustard Roasted Fish
with lentils / peas / spinach

Name: Mustard Roasted Fish
Cook time: 40 min
Total time: 40 min
Yield: 4
Ingredients: 1 cup French / green lentils, dried; 2 cloves Garlic, chopped; 1 Onions, medium, diced; 1 Tbsp Oil, cooking; 2 cups Stock, any type; 1 tsp Thyme, dried; 1/2 tsp Salt; 1 cup Peas, frozen; 4 oz Baby spinach; 1 Tbsp Parsley, fresh, chopped; 1/2 Lemons, wedges; 4 filets Fish, any white fish like tilapia or cod; 1/2 tsp Thyme, dried; 1 Tbsp Lemon juice; 1 Tbsp Capers, drained and rinsed; 1 Tbsp Mustard, Dijon; 1/4 cup Creme fraiche

Active: 40 min Total: 40 min

Original GF Paleo Vegetarian

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.

Ingredients

Metric

Servings:

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

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!

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