Tired of dinner decisions? Enjoy a 14 day trial to our meal plan service, voted #1 by Lifehacker, and reduce your mental load today.

Mustard Roasted Fish
with broccoli, peas and spinach

Active: 20 min Total: 35 min
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.
Proteins
Cuisines

Ingredients

Metric
Servings:
4
Lentils, Peas, & Spinach:
  • 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
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
  • Coconut milk kefir - 1/4 cup

Prep

  1. Garlic / Onions / Shallots / Broccoli - Prep as directed
  2. Fish - Rinse and dry with paper towels

Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again

Try for free
Learn More

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 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
  4. 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
  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 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
  7. Enjoy fish with lemon wedges. The mustard / kefir turns into a natural sauce. Serve over lentils

Reviews

Ratings


0 reviews