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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
Amount Per Serving
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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

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

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

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

So easy and delicious.

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

Delicious.

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

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