Roasted Swordfish with Vegetables ProvenÃ§al
- 4 cups (12 ounces) green beans, cut into 1-inch pieces
- 2 cups grape or cherry tomatoes, halved
- 1 tablespoon olive oil
- 1/2 teaspoon salt, divided
- 1/2 teaspoon pepper, divided
- 2 garlic cloves, minced
- 4 (6-ounce) swordfish steaks (about 3/4-inch thick)
- Cooking spray
- 1 (15.8-ounce) can of small white beans, rinsed and drained
- 8 pitted kalamata olives
- 1 1/2 tablespoons chopped fresh thyme
- 1/4 cup packed light brown sugar
- 1/4 cup balsamic vinegar
Preheat oven to 425°.
Combine green beans, tomatoes, oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, and garlic in an 11 x 7-inch baking dish; toss. Bake at 425° for 10 minutes or until green beans are crisp-tender.
Meanwhile, season swordfish with remaining 1/4 teaspoons salt and pepper; coat each side with cooking spray. Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sear fish 2 minutes on each side; place fish on top of green-bean mixture. Top with white beans, olives, and thyme. Bake 10 minutes or until fish flakes easily when tested with a fork.
Combine sugar and vinegar in a small saucepan over medium-high heat; boil 1 minute or until mixture begins to thicken. Drizzle each serving with syrup.
A french technique that translates well into Willet's philosophy is the practice of roasting vegetables with olive oil-a healthy fat-and herbs. Here we've paired those vegetables with swordfish.
- Yield: serves 4 (serving size: 1 swordfish steak and about 1 1/2 cups vegetables)
|Calories per serving:||387|
|Caloriesfromfat per serving:||29%|
|Fat per serving:||12.8g|
|Saturated fat per serving:||2.6g|
|Monounsaturated fat per serving:||6.7g|
|Polyunsaturated fat per serving:||2.2g|
|Protein per serving:||39.9g|
|Carbohydrate per serving:||31.9g|
|Fiber per serving:||7.1g|
|Cholesterol per serving:||66mg|
|Iron per serving:||3.9mg|
|Sodium per serving:||829mg|
|Calcium per serving:||97mg|