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.
Source: EatingWell Magazine, January/February 2016
Serving Size: 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