Escarole & White Bean Salad with Swordfish

Escarole & White Bean Salad with Swordfish

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From: EatingWell Magazine, January/February 2016

In this healthy fish recipe, meaty swordfish gets a dusting of herbs before being pan-seared. Then it's served on top of a healthy escarole and white bean salad with a lemon-Dijon vinaigrette.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¼ cup extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 15-ounce can white beans, rinsed
  • 2 10-ounce swordfish steaks
  • 1 teaspoon herbes de Provence
  • 12 cups chopped escarole
  • ¼ cup very thinly sliced red onion

Preparation

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  1. Position rack in upper third of oven; preheat broiler to high. Line a broiler-safe pan with foil.
  2. Whisk oil, lemon juice, mustard and ¼ teaspoon each salt and pepper in a large bowl. Transfer 2 tablespoons of the dressing to a small bowl. Add beans to the dressing in the large bowl and toss to combine.
  3. Cut each swordfish steak in half so you have 4 equal portions; sprinkle with herbes de Provence and the remaining ¼ teaspoon each salt and pepper. Place the fish on the prepared pan and broil on the upper rack until it just barely flakes when pressed with a knife, 8 to 10 minutes.
  4. Toss escarole and onion with the beans. Serve the salad with the swordfish, drizzled with the reserved 2 tablespoons dressing.

Nutrition information

  • Serving size: 4 oz. fish & 2¼ cups salad
  • Per serving: 397 calories; 23 g fat(4 g sat); 9 g fiber; 21 g carbohydrates; 32 g protein; 292 mcg folate; 81 mg cholesterol; 2 g sugars; 0 g added sugars; 3,386 IU vitamin A; 13 mg vitamin C; 133 mg calcium; 3 mg iron; 664 mg sodium; 1,272 mg potassium
  • Nutrition Bonus: Folate (73% daily value), Vitamin A (68% dv), Vitamin C (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 vegetable, 4 lean meat, 3 fat

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