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Mustard Roasted Fish
with broccoli, peas and spinach

Active: 20 minTotal: 35 min

This fish dish is an absolute crowd pleaser and also super simple to make. Coconut milk kefir combined with lemon juice makes a creamy, indulgent topping.

Ingredients

Servings:
4
Metric
Lentils, Peas, & Spinach:
  • Broccoli - 1 lb, chopped
  • Garlic - 4 cloves, minced
  • Onions - 1, diced
  • Coconut oil - 1 Tbsp
  • 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
  • Coconut milk kefir - 1/4 cup

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
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Prep

  1. Garlic / Onions / Shallots / Broccoli - Prep as directed
  2. Fish - Rinse and dry with paper towels

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 broccoli with 1 tsp. (5 ml) thyme and 1⁄2 tsp. (2.5 ml) kosher salt. Saute for 10 minutes, until softened but still crunchy
  4. Mix together 1⁄2 tsp. (2.5 ml) dried thyme, shallots, 1 tbs. (15 ml) lemon juice, capers, Dijon mustard, and coconut milk kefir 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 broccoli is almost done. Fold in 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 / kefir turns into a natural sauce. Serve over lentils

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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 69 reviews

I made the paleo version of this recipe. I usually bake cod with a garlic and onion powder seasoning. I thought my husband might like the mustard sauce. I was right. He said he definitely preferred this recipe. My teenage son agreed! The veggie medley was good as well. A nice, healthy meal.

By: Danette
Posted: Feb 26, 2015
Diet: Paleo

Used rice instead of peas in the lentils. Added a little anchovy paste to the lentils. So scrumptious. Even the toddler loved it.

By: kate
Posted: Oct 26, 2014
Diet: Original

I like anything involving fish but never really voluntarily eat lentils. But these were good. I would make this again. Very hearty and filling. The only downside was not the fault of the recipe; I picked a thicker cut of fish (ahi, yum) and it took way longer to cook than stated.

By: Marie
Posted: Oct 25, 2014
Diet: Original

Sauce was good, would probably not use Cod next time.

By: Jessica
Posted: Sep 25, 2014
Diet: Original

Yummmmy.

By: Gwen
Posted: Sep 24, 2014
Diet: Original

Absolutely delicious. I will definitely make this many many more times! So easy too!

By: Caroline
Posted: Sep 06, 2014
Diet: Original