Escarole & White Bean Salad with Swordfish

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.

Cook Time:
20 mins
Additional Time:
10 mins
Total Time:
30 mins
4 servings


  • 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


  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 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.

  3. 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.

  4. Toss escarole and onion with the beans. Serve the salad with the swordfish, drizzled with the reserved 2 tablespoons dressing.

Nutrition Facts (per serving)

397 Calories
23g Fat
21g Carbs
32g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 397
% Daily Value *
Total Carbohydrate 21g 8%
Dietary Fiber 9g 34%
Total Sugars 2g
Protein 32g 63%
Total Fat 23g 29%
Saturated Fat 4g 20%
Cholesterol 81mg 27%
Vitamin A 3386IU 68%
Vitamin C 13mg 15%
Folate 292mcg 73%
Sodium 664mg 29%
Calcium 133mg 10%
Iron 3mg 16%
Magnesium 60mg 14%
Potassium 1272mg 27%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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