Healthy Recipes Healthy Salad Recipes 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. By Katie Webster Katie Webster Facebook Instagram Twitter Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade. EatingWell's Editorial Guidelines Updated on July 10, 2019 Print Share Share Tweet Pin Email Cook Time: 20 mins Additional Time: 10 mins Total Time: 30 mins Servings: 4 Yield: 4 servings Nutrition Profile: Bone Health Dairy-Free Egg Free Gluten-Free Healthy Aging Healthy Immunity High Fiber High-Protein Low Added Sugars Low-Calorie Nut-Free Omega-3 Soy-Free Jump to Nutrition Facts Ingredients 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 Directions 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. Print Nutrition Facts (per serving) 397 Calories 23g Fat 21g Carbs 32g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved