Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
honey mustard baked fish

Honey Mustard Baked Fish with Vegetables {One Pan Meal}


  • Author: Lindsay Cotter
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Diet: Gluten Free

Description

One Pan Honey Mustard Baked Fish with Vegetables {Paleo Friendly}


Ingredients

Scale
  • 1/4 cup diced onion
  • 1 tsp minced garlic (1 large clove)
  • 1 tbsp clarified butter or oil (i.e olive oil or avocado oil)
  • 3 cups diced red potatoes
  • pinch of sea salt/black pepper
  • 1/4 cup chopped celery
  • 2 cups Brussel sprouts (shavings or chopped)
  • 1/4 tsp cayenne or smoked paprika
  • 2 cod fillets (4oz-5oz each) –
  • 1/4 cup a mustard dressing/vinaigrette (or 3 tbsp honey or dijon mustard with 1 tbsp olive oil and 1 tsp red wine vinegar)
  • lemon juice and sliced lemons to go on top
  • balsamic vinegar to drizzle
  • 1/3 cup grated parmesan cheese  (Omit for paleo option)
  • Parsley to garnish
  • salt and pepper to taste

Instructions

  1. Wash and clean your vegetables and fish fillets.
  2. Cut Potatoes into quarters and finely chop Brussels sprouts or place Brussels sprouts in a food processor to create shavings.
  3. Next, lightly pan fry your potatoes in 1 tbsp oil or butter, 1/4 cup onion, garlic, and a pinch of sea salt/pepper. Cook until potatoes are slightly tender and onions start to caramelize. About 10 minutes on medium heat.
  4. Next, coat your fillets in the mustard dressing and lemon juice then set aside.
  5. Combine your veggie mix and potatoes/onion together in a casserole pan or sheet pan. Make sure to include all the oil and garlic from the frying pan when you cooked the potatoes.
    Mix the vegetables together with splash of balsamic vinegar and your seasoning (paprika, salt, pepper, etc.) Then place your fish fillets on top. Pour any extra honey mustard dressing over the entire casserole/pan coating the veggies as well. Sprinkle with parmesan.
  6. Bake at 450F for 14-17 minutes. Check how the veggies are doing at 14 minutes. If tender then broil the last minute to make Brussels sprouts crispy!
  7. Remove and garnish with parsley if desired. Salt/pepper to taste.

Notes

 

  • You can use Cod, Haddock, or any other white fish. Tilapia will cook faster so be sure to check on that during baking process.
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: main
  • Method: baked
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 237
  • Sugar: 2.9 g
  • Sodium: 363.3 mg
  • Fat: 9.4 g
  • Saturated Fat: 2 g
  • Carbohydrates: 23.6 g
  • Fiber: 4.4 g
  • Protein: 17.4 g
  • Cholesterol: 32.9 mg

Keywords: one pan meals, baked fish, paleo, gluten free, healthy dinners

Nourishing Superfood Bowls Cookbook 5 Free Recipes Sneak Peek Sign up & get 5 FREE RECIPES from my Nourishing Superfood Bowls Cookbook