Mustard Roasted Fish
with lentils, peas, and spinach
Ingredients
- 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
- 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
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
Reviews
Ratings
69 reviews
We liked the mustard sauce. I didn't have creme fraiche so I subbed sour cream. I liked the lentils - a nice change from rice - hubs ate them because they were healthy.
0 HelpfulVery good. Definitely restaurant quality. We completely followed the recipe, using cod, except we used Fage plain yogurt instead of creme fraiche. The directions are a little out of order, and it took longer than the specified time for the soaked lentils to absorb the soup. OMGOSH. It was wonderful.
0 HelpfulThis was a major hit for us. Both my 3.5 year old and 1 year old devoured everything. The sauce was a great compliment to the fish, didn't overpower the flavor.
0 HelpfulI didn't care for the lentils the first time I made this, so I always substitute something else, but the mustard on the fish is amazing.
0 Helpful