White Fish with Mustard Sauce & Quinoa

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Valentine’s Day is tomorrow, basically. As a food writer, I’ve been prepping Valentine’s stuff since the end of January, so I’ve had my fill of chocolate hearts and red velvet. So, instead of sharing yet another recipe for “insert heart shaped sweet here,” I’m sharing a recipe you and your lovah (or friend, mom, dog, neighbor, delivery man, random person on the street, mail order bride, weird guy you met online but haven’t met yet) can enjoy for dinner on V-Day. This white fish with mustard sauce and quinoa isn’t just the best thing I’ve had in a while, it’s super healthy to boot!

white fish with mustard sauce

The great thing about this meal is that you can use any kind of white fish you want. Love cod? Use it! Obsessed with swordfish? Sub it in! The delicious spicy mustard sauce pairs well with just about any kind of flakey white fish, so you can really use whatever the heck you want. I’m serious. I’m giving you the reigns to make whatever you want! (If you burn your house down and/or poison your spouse, I can not be held accountable.)

Healthy white fish

This meal is perfect for Valentine’s Day for a few reasons. It’s really easy to make and takes less than 30 minutes. With VDAY being on a school night, that definitely helps. Two, it’s light and full of fiber so you’ll have a ton of energy for when you…you know…bow chicka wow wow later in the evening. Third? It’s literally the best thing I’ve put in my mouth in a few weeks. (thatswhatshesaid). Even though the fish is out of this world, I’ve gotta give mad props to the quinoa too. This super trendy grain is really worthy of all the praise it gets from granola types and hipsters.


I love this stuff plain, but I know most people don’t. So, I added some lemon zest, a bit of olive oil, some Parmesan and dill. And of course salt and P. I know better than NOT to reason my food (you hear that Tom Collichio?) It’s so simple but still so full of Mediterranean zest and flavor. Plus quinoa (keen-wah) packs a mean protein punch and contains all 9 essential amino acids. Plus it’s got lots of fiber and healthy whole grains. It’s also naturally low in fat, so paired with a low-fat fish fillet, you can have an entire dinner for less than 500 calories.  It’s so good though, I don’t blame you if you end up eating both portions before your partner gets home. Trust me, I almost needed straight jacket restraint yesterday. E should thank the lucky stars he didn’t come home to me face first in mustard sauce.

A big thank you to Hello Fresh, for providing the ingredients and the recipe inspiration! As you know, I’ve worked with Hello Fresh multiple times and I just love, love, love their service. You get three meals worth of ingredients, the recipe card and tons of other recipe inspiration in one giant box. I just can’t say enough amazing things about them, so please check them out on Facebook, Twitter and the Web!

White Fish with Mustard Sauce & Quinoa

white fish


Serves 2. Recipe slight adapted from Hello Fresh.
Prep time: 5 -10 minutes
Cook time: About 25 minutes


  • Two 4 ounce white fish fillets
  • 1 cup dried quinoa
  • 1 cup water
  • 1 cup low-sodium chicken broth
  • 1 medium shallot, chopped
  • 1/3 cup non-fat Chobani plain yogurt
  • 1/4 cup spicy mustard
  • 1 teaspoon olive oil
  • 1 lemon
  • 1 tablespoon Parmesan cheese
  • 1 tablespoon dill
  • Salt and pepper


  1. In a medium saucepan over medium high heat, bring water and chicken stock to a boil. Add quinoa and salt. Bring the mixture back to a boil and then reduce heat to low. Cover the quinoa with a lid and simmer for about 15 minutes, stirring every 5 minutes so it doesn’t stick. Once done, remove from pan and mix in juice from 1/2 a lemon, olive oil and salt and pepper.
  2. To prepare the sauce, mix the Greek yogurt, mustard, chopped shallot, salt and pepper and juice from 1/2 the lemon. Stir to mix.
  3. Preheat oven to 425 degrees F. Line a baking dish with parchment paper. Place fish fillets on the paper. Cover each fillet with the sauce (putting 1/2 the sauce on each fillet). Sprinkle with salt and pepper and bake for about 8 – 10 minutes, or until fish is opaque and the glaze is slightly browned.
  4. Serve each fish filet and quinoa with a sprig of dill.

Nutritional information per serving: (1 fish fillet, 1/2 cup quinoa and sauce)

Calories: 425 
Fat: 12 grams
Carbohydrates: 28 grams
Fiber: 3.5 grams
Protein: 36 grams
Weight Watchers Points:

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  1. Tuesday, February 5th, 2013
    Love this! Seems like a perfect quick, weeknight meal!
  2. Posted by The Beeroness on
    Tuesday, February 5th, 2013
    This looks delicious. I need some healthy goodness after the excessive amount of creamy cheese dips I had over the weekend
  3. Posted by Stephanie Wise on
    Tuesday, February 5th, 2013
    1) You are HILARIOUS. Love the "bow chicka wow wow" reference. :)
    2) This fish? SO MUCH YUM. I'm definitely making this soon!

    Stephanie @ Girl Versus Dough
  4. Tuesday, February 5th, 2013
    can you use tilapia with this recipe?
    • Posted by realistic nutritionist on
      Tuesday, February 5th, 2013
  5. Posted by Bev @ Bev Cooks on
    Tuesday, February 5th, 2013
    I kind of want to make out with that fish.
  6. Posted by Christina on
    Tuesday, February 5th, 2013
    This looks incredible! Mustard and fish is such a dynamite combo!
  7. Posted by A Zesty Bite on
    Tuesday, February 5th, 2013
    This looks excellent and so good!
  8. Posted by Dixya Bhattarai on
    Tuesday, February 5th, 2013
    i loved that sauce- this is making me hungry!!!
  9. Tuesday, February 5th, 2013
    This sauce sounds soooo good. You are right - perfect for Valentine's day!!
  10. Tuesday, February 5th, 2013
    What a beautiful dinner! Love your blog!
  11. Posted by Tutti Dolci on
    Tuesday, February 5th, 2013
    This sounds great, I love the mustard sauce!
  12. Posted by Pam on
    Wednesday, February 6th, 2013
    So I guess it's just me but I'm confused. The dill and parm are just garnishes for the quinoa? Also olive oil amounts, is it an extra tbsp for the quinoa and the tsp is used on the parchment for the fish?
    • Posted by realistic.nutritionist on
      Wednesday, February 6th, 2013
      Hey! You can use the dill and parm for garnishes for both, it doesn't really matter :) Let me fix the fish thing, there shouldn't be any olive oil on the paper!
  13. Wednesday, February 6th, 2013
    This sounds like a fantastic valentine's day meal!
  14. Posted by Pam on
    Wednesday, February 6th, 2013
    Hmm.... Sorry to be a bother but is it one tsp or tbsp olive oil?
    • Posted by realistic.nutritionist on
      Wednesday, February 6th, 2013
      You are not a bother at all! One TEASPOON :) Sorry it wasn't more clear.
  15. Posted by Bree (Skinny Mommy) on
    Wednesday, February 6th, 2013
    This looks simply perfect! And I am so impressed that you are already prepping for Valentine's. I am certainly behind ;)
  16. Posted by Aggie on
    Wednesday, February 6th, 2013
    What a great simple fish dinner. I love that you served it with quinoa, and really love that mustard sauce! Looks delicious!
  17. Wednesday, February 6th, 2013
    Love this light and easy recipe, Claire! I have some white fish just begging to be smothered in this lemony mustard sauce. Yummy!
  18. Posted by Liz DellaCroce on
    Thursday, February 7th, 2013
    I want to dive into this!!!!
  19. Posted by Bluzette Carline on
    Wednesday, February 13th, 2013
    This is a great recipe to make using Sea Best® fish fillets!