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.
Ingredients For Escarole & White Bean Salad With Swordfish Recipe
0.25 cup Extra virgin olive oil
2 tablespoon Lemon juice
1 teaspoon Dijon mustard
0.5 teaspoon Salt, Divided
0.5 teaspoon Ground pepper, divided
15 ounce 1 can white beans, rinsed
10 ounce 2 swordfish steaks
1 teaspoon Herbes De Provence
12 cup Chopped escarole
Nutrition value
331
calories per serving
20 g Fat18 g Protein14 g Carbs9 g FiberOther
Current Totals
20 g Fat
18 g Protein
14 g Carbs
9 g Fiber
MacroNutrients
Carbs
14 g
Protein
18 g
Fiber
9 g
Fats
Fat
20 g
Vitamins & Minerals
Calcium
215 mg
Iron
0 mg
Vitamin A
479 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
5 mg
Vitamin B6
0 mg
Vitamin B9
355 mcg
Vitamin B12
1 mcg
Vitamin C
18 mg
Vitamin E
4 mg
Copper
0 mcg
Magnesium
80 mg
Manganese
0 mg
Phosphorus
281 mg
Selenium
40 mcg
Zinc
0 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment