Name: Escarole & White Bean Salad with Swordfish
Cook time: 20 min
Total time: 30 min
Ingredients: 0.25 cup extra-virgin olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; 0.5 teaspoon salt, divided; 0.5 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; 0.25 cup very thinly sliced red onion

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.

Katie Webster

Updated on July 10, 2019

Cook Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

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.

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.