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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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Reviews

This meal has 31 reviews

Was really nice, a very good weeknight standard and perfect when we had a family member with a recent dental operation who needed soft things!

By: Emily
Posted: Nov 28, 2018
Diet: Original

Used our new Instant Pot for the first time to make the lentils and it was quite easy! Replaced 1/4 cup of broth with white wine. Next time I might pressure cook the lentils with a little less liquid. Topping for the fish was great with vegan sour cream.

By: Lyndsey
Posted: Nov 28, 2018
Diet: Original

We enjoyed a lot! The lentils and peas were delicious, but the cauliflower with the mustard/creme fraiche sauce was the real standout. So much more amazing than we expected! Our only note would be to include more quinoa (maybe 1.5x the amount that's suggested) because it simply wasn't enough.

By: Chris
Posted: Nov 27, 2018
Diet: Vegetarian

The mustard sauce was good but it seemed to all slide off and thin out when cooked so it wasn't as flavorful as I'd have liked.

By: Kristen
Posted: Nov 27, 2018
Diet: Original

I made this and thought it was a solid, yummy meal. I ended up not having peas, but substituted green beans, which was quite good. Also, the actual WW points for this is quite low - 4 per serving if you use creme fraiche - only 1 if greek yogurt is used.

By: Rachel
Posted: Nov 27, 2018
Diet: Original

This was a tasty dinner! Our family really liked the mushrooms and spinach side. My husband loved the tahini sauce, but isn’t a huge fish fan (we used rainbow trout), so he’s hoping I’ll make it again with chicken.

By: Jeanine
Posted: Nov 27, 2018
Diet: Paleo