Mustard Roasted Fish
with lentils, peas, and spinach
This fish dish is an absolute crowd pleaser and also super simple to make. Make it extra indulgent with a few more scoops of dairy.
Proteins
Cuisines
Ingredients
Lentils, Peas, & Spinach:
- French / Green lentils, dried - 1 cup
- Garlic - 4 cloves , minced
- Onions - 1 , diced
- Cooking oil - 1 Tbsp
- Chicken broth / stock - 2 to 4 cups
- Frozen peas - 4 oz
- Dried thyme - 1 tsp
- Baby spinach - 4 oz
Mustard Roasted Fish:
- Shallots - 2 Tbsp , minced
- Tilapia or cod (4 to 6 oz fillets) - 4 fillets
- Dried thyme - 1/2 tsp
- Lemons - 1 , juice & wedges
- Capers (opt) - 1 Tbsp
- Dijon mustard - 1 Tbsp
- Creme fraiche - 1/4 cup
Nutrition Facts
Amount Per Serving
Calories
408
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% Daily Value
Total Fat
8g
13%
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Saturated Fat
2g
12%
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Trans Fat
0g
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Cholesterol
64mg
21%
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Sodium
796mg
33%
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Total Carbohydrate
42g
14%
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Dietary Fiber
18g
73%
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Sugars
5g
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Protein
43g
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Prep
- Lentils – Give them a quick rinse, and soak in 3x the amount of water the night before or morning of cooking
- Garlic / Onions / Shallots - Prep as directed
- Fish - Rinse and dry with paper towels
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Make
- Preheat oven to 425F (218C) degrees
- Heat a >3.5 quart (3.3 liters) Dutch oven over medium-high heat. Add 1 tbs. (15 ml) cooking oil and then minced garlic to heated oil. Add diced onions with a dash of salt. Sauté for 3 minutes, until softened and translucent
- Add drained lentils and then add 2 cups (472 ml) of stock / broth if you soaked them overnight or 3 cups (705 ml) of stock if not soaked. Add 1 tsp. (5 ml) thyme and 1⁄2 tsp. (2.5 ml) kosher salt. Cover and bring to a boil. Simmer uncovered for 10 minutes if lentils were soaked, 25 to 30 minutes if not soaked
- Mix together 1⁄2 tsp. (2.5 ml) dried thyme, shallots, 1 tbs. (15 ml)lemon juice, capers, Dijon mustard, and crème fraiche with 1⁄4 tsp. (1.25 ml) kosher salt
- Place fish into a baking pan. Sprinkle with salt and pepper and then cover with mustard mixture. Bake in oven for 12 to 15 minutes depending on thickness of fish
- Check if lentils have absorbed all their liquid. Add peas and spinach. Cook for another 2 to 3 minutes and then season to taste with salt and pepper
- Enjoy fish with lemon wedges. The mustard / crème fraiche turns into a natural sauce. Serve over lentils
Nutrition Facts
Amount Per Serving
Calories
408
Just a moment...
% Daily Value
Total Fat
8g
13%
Just a moment...
Saturated Fat
2g
12%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
64mg
21%
Just a moment...
Sodium
796mg
33%
Just a moment...
Total Carbohydrate
42g
14%
Just a moment...
Dietary Fiber
18g
73%
Just a moment...
Sugars
5g
Just a moment...
Protein
43g
Just a moment...
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