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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

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