Escarole & White Bean Salad with Swordfish

Eating Well

Ready in: 30 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4
Gluten Free
Dairy Free

Ingredients

  • 1 15-ounce can white beans, rinsed
    Canned and Jarred
  • 1 teaspoon Dijon mustard
    Condiments
  • 12 cups chopped escarole
    Produce
  • 1/2 teaspoon ground pepper, divided
    Spices and Seasonings
  • 1 teaspoon herbes de Provence
    Produce;Spices and Seasonings
  • 2 tablespoons lemon juice
    Produce
  • 1/4 cup extra-virgin olive oil
    Oil, Vinegar, Salad Dressing
  • 1/4 cup very thinly sliced red onion
    Produce
  • 1/2 teaspoon salt, divided
    Spices and Seasonings
  • 2 10-ounce swordfish steaks
    Seafood

Steps

  • 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

  • Calories: 477.96  cal  (23.9%)
  • Fat: 23.64  g  (36.37%)
  • Saturated Fat: 4.31  g  (26.93%)
  • Carbohydrates: 29.4  g  (9.8%)
  • Sugar: 1.31  g  (1.46%)
  • Cholesterol: 93.55  mg  (31.18%)
  • Sodium: 458.94  mg  (19.95%)
  • Protein: 37.7  g  (75.4%)
  • Vitamin K: 362.61  µg  (345.34%)
  • Vitamin D: 19.7  µg  (131.35%)
  • Selenium: 83.86  µg  (119.8%)
  • Folate: 289.15  µg  (72.29%)
  • Vitamin A: 3433.0  IU  (68.66%)
  • Manganese: 1.26  mg  (63.22%)
  • Vitamin B3: 11.76  mg  (58.8%)
  • Phosphorus: 505.92  mg  (50.59%)
  • Potassium: 1575.76  mg  (45.02%)
  • Vitamin B6: 0.9  mg  (44.89%)
  • Vitamin E: 6.34  mg  (42.26%)
  • Fiber: 10.14  g  (40.57%)
  • Vitamin B12: 2.41  µg  (40.16%)
  • Magnesium: 120.87  mg  (30.22%)
  • Iron: 5.42  mg  (30.11%)
  • Copper: 0.46  mg  (23.11%)
  • Vitamin B1: 0.34  mg  (22.71%)
  • Zinc: 3.36  mg  (22.39%)
  • Vitamin B5: 2.07  mg  (20.72%)
  • Calcium: 172.32  mg  (17.23%)
  • Vitamin C: 13.54  mg  (16.41%)
  • Vitamin B2: 0.23  mg  (13.68%)

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