148. Mustard roasted fish
Mustard roasted fish + lentils, peas & spinach
Ingredients – Lentils
- French or green lentils, dried – 1 cup
- Garlic, minced – 4 cloves
- Onions, diced – 1
- Canola oil – 1 tbs.
- Chicken / vegetable broth – 2 cups
- Dried thyme – 1 tsp.
- Frozen peas – ~4 oz. (1 cup)
- Baby spinach – 4 oz.
Ingredients – Fish
- Shallots, minced – 2 tbs.
- Any type of fish (e.g., tilapia, halibut, salmon) – 4 4 to 6 oz. fillets
- Dried thyme – ½ tsp.
- Lemons, juice & wedges – 1
- Capers (opt) – 1 tbs.
- Dijon mustard – 1 tbs.
- Crème fraiche – 2 tbs.
Prep
- Lentils – Give them a quick rinse, and soak in 3x the amount of water the night before or morning of cooking
- Garlic / Onions / Shallots – Prep as directed
- Fish – Rinse and dry with paper towels
Make
- Preheat oven to 425 degrees
- Heat a >3.5 quart Dutch oven over medium-high heat. Add 1 tbs. canola 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 drained lentils and then add 2 cups of stock if you soaked them overnight or 3 cups of stock if not soaked. Add 1 tsp. thyme and ½ tsp. kosher salt. Cover and bring to a boil. Simmer uncovered for 10 minutes if lentils were soaked, 25 to 30 minutes if not soaked
- Mix together ½ tsp. dried thyme, shallots, 1 tbs. lemon juice, capers, Dijon mustard, and crème fraiche with ¼ tsp. 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
- When 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
- Enjoy fish with lemon wedges. The mustard / crème fraiche turns into a natural sauce. Serve over lentils
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