Mustard Roasted Fishwith broccoli, peas and spinach
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.
- 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
- 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
- Preheat oven to 425F (218C) degrees
- 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
- 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
- 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
- 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
- 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
- Enjoy fish with lemon wedges. The mustard / kefir turns into a natural sauce. Serve over lentils
This meal has 69 reviews
I skipped the lentils due to a legume allergy, but cooked everything else as directed. Very tasty.
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.
We didn't soak the lentils but found they were a little lacking. The sauce was great though. Will try the sauce again.
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.
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.
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.