Health

Roasted Swordfish with Vegetables Provençal

Roasted Swordfish with Vegetables Provençal

Ingredients

  • 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

Preparation


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)

Nutritional Information

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