Mustard Roasted Fish
with mushrooms / spinach
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
Proteins
Cuisines
Ingredients
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
- Baby spinach - 5 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
- Tahini - 3 Tbsp
Nutrition Facts
Amount Per Serving
Calories
342
Just a moment...
% Daily Value
Total Fat
20g
30%
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Saturated Fat
3g
13%
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Trans Fat
0g
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Cholesterol
58mg
19%
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Sodium
214mg
9%
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Total Carbohydrate
15g
5%
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Dietary Fiber
4g
17%
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Sugars
4g
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Protein
32g
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Prep
- 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)
- 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
- Heat oven to 425F / 218C degrees.
- Combine thyme (portion for fish), parsley, lemon juice, capers, mustard, and tahini.
- 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.
- 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.
- Return skillet to heat and add oil and then onions to heated oil. Saute until starting to soften, 2 to 3 minutes.
- Add mushrooms and thyme (portion for mushrooms) and saute until mushrooms are tender, 3 to 4 minutes more.
- 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.
- Serve fish over mushrooms with lemon wedges on the side. The mustard / tahini turns into a natural sauce. Enjoy!
Nutrition Facts
Amount Per Serving
Calories
342
Just a moment...
% Daily Value
Total Fat
20g
30%
Just a moment...
Saturated Fat
3g
13%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
58mg
19%
Just a moment...
Sodium
214mg
9%
Just a moment...
Total Carbohydrate
15g
5%
Just a moment...
Dietary Fiber
4g
17%
Just a moment...
Sugars
4g
Just a moment...
Protein
32g
Just a moment...
Reviews
Ratings
0 reviews