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Mustard Roasted Fish
with lentils, peas, and spinach

Active: 20 minTotal: 35 min

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.

Ingredients

Servings:
4
Metric
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

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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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

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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Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

Ratings

Original (150)
Gluten-free (10)
Paleo (5)
Vegetarian (14)

69 reviews

The sauce was a little potent. My family and I really enjoyed the taste of the lentils and found the sauce to overwhelm their taste.

By: Jill
Posted: Sep 03, 2014
Diet: Original
0 Helpful

My husband I loved this, but even better our 5-yr old ate ALL the lentils and my 22-mo old asked for seconds on the fish (salmon, no capers). We will be making this again.

By: Jennifer
Posted: Aug 29, 2014
Diet: Original
0 Helpful

Great sauce, very versatile! We used tilapia, but could see it working with a number of different fish.

By: Megan
Posted: Aug 18, 2014
Diet: Original
0 Helpful

So easy and delicious.

By: Laura
Posted: Aug 14, 2014
Diet: Original
0 Helpful

Delicious.

By: Anne
Posted: Aug 11, 2014
Diet: Vegetarian
0 Helpful

Excellent - especially the mustard sauce. Next time, I will double the mustard sauce to spoon extra over the fish.

By: Stacey
Posted: Aug 07, 2014
Diet: Original
0 Helpful