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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

This was pretty good. We loved the lentils. Our fish fell apart (used pollack and one swai fillet- from frozen). Mustard sauce was OK- I would add more mustard and s&p to the sauce. Didn't have capers, but I imagine that would have elevated the sauce to pure deliciousness!

By: Holly
Posted: May 09, 2014
Diet: Gluten-free

Had a fussy 2 month old so it got a little over cooked accidentally, so we didn't have any "sauce" but it was still delicious.

By: Elizabeth
Posted: May 07, 2014
Diet: Original

We are not huge lentil fans so i made this with couscous and sauteed spinach instead. The fish was delicious though!

By: Jennifer
Posted: May 06, 2014
Diet: Original

We subbed red quinoa for lentils. Super super good.

By: Lysa
Posted: May 03, 2014
Diet: Paleo

Based on comments I doubled the mustard sauce and it was perfect, will definitely make it again

By: Janelle
Posted: Apr 28, 2014
Diet: Original

Used Asparagus and mushrooms instead of broccoli and peas (as I had those in the fridge).

By: Susan
Posted: Apr 20, 2014
Diet: Paleo