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. Source: EatingWell Magazine, January/February 2016

Katie Webster


Ingredient Checklist


Instructions Checklist
  • Position rack in upper third of oven; preheat broiler to high. Line a broiler-safe pan with foil.

  • Whisk oil, lemon juice, mustard and 1/4 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 1/4 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.

Nutrition Facts

397 calories; 23 g total fat; 4 g saturated fat; 81 mg cholesterol; 664 mg sodium. 1272 mg potassium; 20.7 g carbohydrates; 9.4 g fiber; 2 g sugar; 31.5 g protein; 3386 IU vitamin a iu; 13 mg vitamin c; 292 mcg folate; 133 mg calcium; 3 mg iron; 60 mg magnesium;