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




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

4 oz. fish & 2 1/4 cups salad
397 calories; protein 31.5g; carbohydrates 20.7g; dietary fiber 9.4g; sugars 1.6g; fat 23g; saturated fat 4g; cholesterol 80.7mg; vitamin a iu 3386.2IU; vitamin c 13.2mg; folate 291.5mcg; calcium 132.8mg; iron 2.8mg; magnesium 60.4mg; potassium 1272.1mg; sodium 664mg; thiamin 0.2mg.

1 starch, 1 vegetable, 4 lean meat, 3 fat