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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

This meal has 69 reviews

My family really enjoyed the fish portion of the meal but the veggies were a bit bland. Overall, a good meal.

By: Tisha
Posted: Jun 02, 2014
Diet: Paleo

I really liked this dish, probably because lemon and mustard are two of my favorite foods but my husband was not a big fan of the mustard topping. I may find a different topping next time. The lentils were tasty, I'd never made them before.

By: Allison
Posted: May 21, 2014
Diet: Original

This was delicious, but we didn't end up eating all of the leftovers. I also found this strangely unfilling for so much protein-y deliciousness on one plate. Maybe I didn't eat enough of the lentils?

By: Sarah
Posted: May 17, 2014
Diet: Original

I'm going to try this again with the fish instead of the cauliflower. The baking time for the cauliflower was insufficient, so I had to leave it in there longer. It's possible that thinner slices rather than "steak" slices would help it cook more quickly. I used the smaller red lentils, which sped up the cooking time of that portion of the dish.

By: Este
Posted: May 14, 2014
Diet: Vegetarian

The "cut into steaks" instruction for the cauliflower was a bit perplexing, but I'd recommend getting as much of the tough core out as possible, breaking it down to about 1/2" slices one way or another, and baking for a little longer than recommended, til the thickest, toughest parts are easily pierced with a knife. Next time, I might up the mustard in the sauce, increase the sauce volume by maybe a third, and maybe throw in more cayenne. I followed the recipe to a T, and we really enjoyed this, but both the guy and I were hungry relatively quickly after, so something like a simple salad with fancy greens on the side is probably a good idea, too.

By: Shannon
Posted: May 13, 2014
Diet: Vegetarian

This took me more like 50 min, but I had kids in the way too... Not too spicy for the 1 or 3 year olds even with the capers. Fish was a hit (I used talapia), the lentils were good - not great. Substituted greek yogurt for Creme fraiche because it was what I had.

By: Jennifer
Posted: May 13, 2014
Diet: Original