Mustard-Roasted Sea Bass with Parmesan Green Beans and Kale

Mustard-Roasted Sea Bass with Parmesan Green Beans and Kale 4.50/5 (2 votes)

Holy Moly! This is one of those meals that at first sight, doesn't wow you. But, wait till you take a bite! BAM! This dish packs a flavor punch! The fish is perfectly tender and flavorful and the greens are bright and savory. Delicious.

Parmesan Green Beans and Kale



  • 2 tablespoons olive oil
  • 1 cup onion, diced
  • 8 ounces baby bella mushrooms, sliced
  • 1 pound green beans, trimmed
  • kosher salt and pepper, to taste
  • 1/4 cup dry white wine
  • 1/2 teaspoon red pepper flakes, optional
  • 8 ounces kale, stems removed and chopped
  • 1/2 lemon, juiced
  • 1/4 cup parmesan cheese, grated


  1. Heat olive oil in a skillet over medium high heat.
  2. Once oil begins to shimmer, add onion and cook until translucent and tender.
  3. Stir in mushrooms and green beans. Season with salt an pepper and let cook until mushrooms are tender and slightly browned.
  4. Stir in wine and red pepper flakes, if desired, and continue to cook until wine is almost absorbed.
  5. Add kale, stir to combine, and cover. Cook until kale is wilted.
  6. Remove from heat and stir in lemon juice.
  7. Adjust seasoning with salt and pepper and garnish with parmesan.
  8. Serve.

Nutritional Information

Per Serving: Calories 199 Fat 9 Sat Fat 2 Sodium 136 Carbs 21 Sugars 4 Fiber 6 Protein 9.

Mustard-Roasted Sea Bass



  • 1 1/2 pounds sea bass
  • kosher salt and pepper, to taste
  • 1 cup sour cream
  • 3 tablespoons whole grain mustard, or Dijon
  • 2 tablespoons shallot, minced
  • 3 tablespoons capers, drained


  1. Heat oven to 425.
  2. Lightly grease a rimmed baking sheet.
  3. Place sea bass fillets, skin side down, on the sheet.
  4. Sprinkle with kosher salt and pepper.
  5. Combine remaining ingredients in a small bowl and then spread evenly over each fillet.
  6. Transfer to the oven and roast for 10-12 minutes or until fish flakes easily in the thickest part. Do not overcook. It will continue to cook a few minutes after it comes out of the oven.

Nutritional Information

Per Serving: Calories 347 Fat 17 Sat Fat 8 Sodium 421 Carbs 4 Sugars 0 Fiber 0 Protein 42.


KID NOTE: I was afraid my picky eater would turn her nose up to the fish with the mustard coating. So, I left her portion simply salt and peppered. I plucked a serving of green beans from the dish for her as well. One day….

VEGETARIAN TIP: Omit the mushrooms from the green beans. Then, substituted a portabella mushroom cap for the fish. Cook a bit longer than called for to ensure it is cooked and tender.

GLUTEN MODIFICATIONS:  Gluten free as written.

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