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Free Sample Meal Plan #2

Mustard Roasted Fish
with lentils, peas, and spinach

Active: 20 min Total: 35 min
Original GF Paleo Vegetarian
Mustard Roasted Fish
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
Fish, non-canned, Beans, lentils
Cuisines
European - French
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180

Ingredients

Metric
Servings:
4
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

Prep

  1. Lentils – Give them a quick rinse, and soak in 3x the amount of water the night before or morning of cooking
  2. Garlic / Onions / Shallots - Prep as directed
  3. Fish - Rinse and dry with paper towels

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Make

  1. Preheat oven to 425F (218C) degrees
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. Enjoy fish with lemon wedges. The mustard / crème fraiche turns into a natural sauce. Serve over lentils

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