Chilean Sea Bass with Mustard
Elevate your seafood dinner with this irresistible Chilean Sea Bass with Mustard recipe, featuring delicate, buttery fillets coated in a zesty Dijon and whole-grain mustard glaze. Perfectly complemented by a golden, crunchy panko breadcrumb topping, this dish delivers the perfect balance of tender texture and bold flavor. Fresh thyme, garlic, and a splash of lemon juice enhance the savory profile, while paprika adds a subtle kick. With only 10 minutes of prep and a quick 15-minute bake, this gourmet delight is ideal for a weeknight dinner or an elegant dinner party. Serve alongside roasted vegetables or fluffy rice pilaf for a crowd-pleasing meal that’s as sophisticated as it is simple to prepare. Keywords: Chilean sea bass, mustard glaze, seafood recipe, easy baked fish, panko crusted fish.
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Recipe Information
Ingredients
- 4 pieces (6 oz each) Chilean sea bass fillet
- 3 tablespoons Dijon mustard
- 2 tablespoons Whole-grain mustard
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Olive oil
- 2 cloves, minced Garlic
- 1 teaspoon Fresh thyme leaves
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 0.25 cup Panko breadcrumbs
- 1 tablespoon, melted Unsalted butter
- 1 tablespoon, chopped (optional for garnish) Parsley
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
In a small bowl, mix together the Dijon mustard, whole-grain mustard, lemon juice, olive oil, garlic, thyme, salt, black pepper, and paprika. Stir until smooth.
Pat the Chilean sea bass fillets dry with a paper towel to ensure the mustard mixture adheres well. Place the fillets on the prepared baking sheet, skin-side down if applicable.
Brush or spoon the mustard mixture evenly over the top and sides of the fish fillets.
In another small bowl, combine the panko breadcrumbs and melted butter. Sprinkle this mixture over the mustard-coated fillets to create a crispy crust.
Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. Be careful not to overcook.
Remove from the oven and let the fillets rest for 2 minutes before serving.
Garnish with chopped parsley (optional) and serve immediately with your choice of side dishes, such as roasted vegetables or rice pilaf.
Nutrition Facts
Calories |
767 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.4 g | 85% | |
| Saturated Fat | 15.0 g | 75% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 2702 mg | 117% | |
| Total Carbohydrate | 17.1 g | 6% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 2.5 g | ||
| Protein | 27.0 g | 54% | |
| Vitamin D | 17.0 mcg | 85% | |
| Calcium | 54 mg | 4% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 631 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
