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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

I skipped the lentils due to a legume allergy, but cooked everything else as directed. Very tasty.

By: Sara
Posted: Jun 23, 2014
Diet: Original
0 Helpful

My husband didn't like it, but me and my sister both thought it was delicious. I took the advice from some of the other reviews and doubled the mustard sauce. So glad I did, because that was definitely my favorite part! Wouldn't have picked this recipe to cook, but I'm trying to break out of my comfort foods, and this was a great way to do it.

By: Melanie
Posted: Jun 21, 2014
Diet: Original
0 Helpful

We didn't soak the lentils but found they were a little lacking. The sauce was great though. Will try the sauce again.

By: Mel
Posted: Jun 16, 2014
Diet: Original
0 Helpful

Definitely not bad...I would give it 3/5 if I could. I thought the mustard topping was quite good on its own, but didn't necessarily compliment the fish.

By: Kyle
Posted: Jun 10, 2014
Diet: Original
0 Helpful

This was good. The kids (ages 10, 8, 7) were super hesitant at first, but as soon as they dug in, they finished without prodding. Personally, I liked the lentils the best. Hearty and filling and homey tasting. Will definitely make the lentils again, but will probably play with the fish recipe a bit; it was decent, but not a hit.

By: Cassie
Posted: Jun 05, 2014
Diet: Gluten-free
0 Helpful

I didn't have shallots so I added cut up raw garlic to the sauce. This was one of the best things I've ever made. I think I added extra mustard too.

By: Cory
Posted: Jun 02, 2014
Diet: Original
0 Helpful