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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

made the cauliflower version

By: David
Posted: Apr 19, 2014
Diet: Vegetarian

The only thing was that it seemed a little on the salty side. I think next time I won't add any salt to the lentils since the chicken broth is already salty. We used sour cream instead of creme fraiche since I couldn't find it, and it worked great.

By: Marabeth
Posted: Apr 14, 2014
Diet: Original

The sauce is amazing

By: Amy
Posted: Apr 11, 2014
Diet: Original

OK- OUTSTANDING! I made it for my parents who are super picky and my mothers only comment was I should double the sauce next time so she has more to put over her lentils. Even my 13 year old ate it, who swears she doesn't like peas. Will make again soon.

By: lorena
Posted: Apr 07, 2014
Diet: Original

Reminded me of a buerre blanc except much healthier. Very good.

By: Kennet
Posted: Mar 24, 2014
Diet: Original

2.5 - The sauce was good but the lentils were bland/boring.

Posted: Mar 19, 2014
Diet: Original