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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

I added a lot of lemon juice to the lentils because I like my lentils lemony.

By: Dana
Posted: Jul 22, 2014
Diet: Original

Doubled the sauce to cover the cauliflower

By: Molly
Posted: Jul 10, 2014
Diet: Vegetarian

Loved the lentils but didn't like the sauce for the fish

By: Kelsey
Posted: Jul 09, 2014
Diet: Original

I really liked this dish. Huge fan of the capers!

By: Amanda
Posted: Jul 03, 2014
Diet: Original

My husband and I loved this meal. It was creamy and delicious. He made sure to tell me to save it as a favorite and can't wait for me to make it again. It was even great for leftovers.

By: Kristen
Posted: Jul 01, 2014
Diet: Original

Will definitely double the sauce if I make his again with a full head of cauliflower.

By: Kathleen
Posted: Jun 26, 2014
Diet: Vegetarian