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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.
- By: Katie Webster EatingWell Recipe Contributor
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 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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Active
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Ready In
- Position rack in upper third of oven; preheat broiler to high. Line a broiler-safe pan with foil.
- 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.
- 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.
- Toss escarole and onion with the beans. Serve the salad with the swordfish, drizzled with the reserved 2 tablespoons dressing.
- 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: 1½
- Exchanges: 1 starch, 1 vegetable, 4 lean meat, 3 fat
