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Mustard Roasted Fish
with mushrooms / spinach

Active: 40 minTotal: 40 min

Dijon mustard and tahini make a delicious sauce for oven roasted fish. Served over mushrooms and spinach this meal is full of protein, fiber, and flavor! This dish was featured in 2013 and received great reviews from our community.

Tags

Ingredients

Servings:
4
Metric
Mushrooms and Spinach:
  • Garlic - 2 cloves, chopped
  • Onions, medium - 1, diced
  • Mushrooms, any button - 16 oz, sliced (look for pre-sliced)
  • Pine nuts - 1/3 cup
  • Oil, cooking - 1 Tbsp
  • Thyme, dried - 1 tsp
  • Spinach, baby - 5 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
  • Tahini - 3 Tbsp

Nutrition Facts

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

  1. Garlic / Onions / Mushrooms - (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)
  2. Parsley / Lemons - Prep as directed. Store separately. (Can be done up to 2 days ahead)
  3. Fish - Rinse and pat dry. Season with some salt and pepper.

Make

  1. Heat oven to 425F / 218C degrees.
  2. Combine thyme (portion for fish), parsley, lemon juice, capers, mustard, and tahini.
  3. Place fish in a baking dish. Spread tahini mixture over top of fish. Bake, uncovered, for 12 to 15 minutes depending on thickness of fish.
  4. While fish cooks, heat a skillet over medium-high heat. Toast pine nuts until golden, about 2 to 3 minutes. Remove from pan and set aside.
  5. Return skillet to heat and add oil and then onions to heated oil. Saute until starting to soften, 2 to 3 minutes.
  6. Add mushrooms and thyme (portion for mushrooms) and saute until mushrooms are tender, 3 to 4 minutes more.
  7. Stir in spinach and garlic. Cook until spinach is wilted, 2 to 3 minutes. Add pine nuts, remove from heat and season with some salt and pepper.
  8. Serve fish over mushrooms with lemon wedges on the side. The mustard / tahini 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