25 mins

Mustard-Roasted Sea Bass with Parmesan Green Beans and Kale

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.
4.5/5 - (2 votes)

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


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

Nutrition per serving

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


  • Heat oven to 425.
  • Lightly grease a rimmed baking sheet.
  • Place sea bass fillets, skin side down, on the sheet.
  • Sprinkle with kosher salt and pepper.
  • Combine remaining ingredients in a small bowl and then spread evenly over each fillet.
  • 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.

Nutrition per serving

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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