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
We liked the mustard sauce. I didn't have creme fraiche so I subbed sour cream. I liked the lentils - a nice change from rice - hubs ate them because they were healthy.
Very good. Definitely restaurant quality. We completely followed the recipe, using cod, except we used Fage plain yogurt instead of creme fraiche. The directions are a little out of order, and it took longer than the specified time for the soaked lentils to absorb the soup. OMGOSH. It was wonderful.
Re-heated with sesame oil! Super tastyyyy
Will add this to my go-to recipes
This was a major hit for us. Both my 3.5 year old and 1 year old devoured everything. The sauce was a great compliment to the fish, didn't overpower the flavor.
I didn't care for the lentils the first time I made this, so I always substitute something else, but the mustard on the fish is amazing.