Mustard-Glazed Fish Fillets with Spinach
Pan-seared fish fillets coated in a pungent mustard glaze, served with wilted fresh spinach. This indian-inspired seafood (high protein) ready in about 22 minutes pairs (6 oz each) salmon fillets, mustard, coconut oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 (6 oz each) salmon fillets
- 2 tbsp mustard
- 1 tbsp coconut oil
- 2 cups fresh spinach
- 1 tbsp lemon juice
- 1/2 tsp garlic powder
- 1/4 tsp salt
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pat 2 salmon fillets dry with paper towels, then season both sides with 1/4 tsp salt and 1/2 tsp garlic powder.
- Step 2: Heat 1 tbsp coconut oil in a skillet over medium-high heat until shimmering, about 1 minute.
- Step 3: Place salmon fillets skin-side down (if skin-on) and cook for 4 minutes until golden, then flip and cook another 3 minutes until fish flakes easily.
- Step 4: In a small bowl, mix 2 tbsp mustard with 1 tbsp lemon juice. Brush glaze over fish and cook for 1 minute more until glossy.
- Step 5: Add 2 cups fresh spinach to the skillet, stirring until wilted and tender, about 2 minutes.
Frequently asked questions
How long does Mustard-Glazed Fish Fillets with Spinach take to make?
Total time is about 22 minutes (10 min prep + 12 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Mustard-Glazed Fish Fillets with Spinach?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (6 oz each) salmon fillets from drying out.
Can I substitute ingredients in Mustard-Glazed Fish Fillets with Spinach?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Mustard-Glazed Fish Fillets with Spinach for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Mustard-Glazed Fish Fillets with Spinach high protein?
Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
This recipe was a hit with my family! The mustard glaze had perfect tang without overpowering the delicate fish, and the spinach added a lovely freshness.
- ★★★★★
Loved it! So quick for a weeknight dinner—fish was perfectly flaky and the Indian-inspired mustard twist was genius.
- ★★★★☆
The flavors were wonderful, but I'd add a pinch of cumin to the mustard for more depth. Fish cooked in 10 minutes—great for busy nights!
