Baked Swordfish with Lemon, Rosemary, and White Beans
A Healthy and Delicious Mediterranean-Inspired Meal. Packed with hearty proteins that won’t leave you feeling weighed down.
Baked Swordfish with Lemon, Rosemary, and White Beans
- Prep Time
10 min
- Cook Time
35 min
- Total Time
45 min
- Servings
4
- Difficulty
Medium
Ingredients
- 4- 6oz swordfish steaks
- 3 cloves of garlic sliced
- 1 lemon zested and juiced + 1 lemon sliced
- 5 sprigs of fresh rosemary
- Sea salt and pepper
- ¼ cup olive oil + 2 tbsp
- 2 shallots diced
- 15oz can Cannellini beans
- ¾ cup vegetable stock
- Pinch of red pepper flakes (optional)
Instructions
- Marinate your swordfish by combining olive oil, lemon zest and juice, sliced garlic, rosemary, and salt and pepper in a bowl or shallow dish. Add the swordfish ensuring both sides are fully coated in the marinade.
- Preheat the oven to 350°F.
- While the oven is preheating, heat a cast iron pan or oven proof skillet over medium heat. Add 2 tablespoons of olive oil, shallots, salt, and a pinch of red pepper flakes to the pan. Cook for 2-3 minutes or until the shallots begin to turn translucent. Add your drained and rinsed beans to the pan. Using a fork, smash a third of the beans, creating a creamy stew consistency.
- Season the beans with salt and pepper. Add the vegetable stock and stir to combine. Lay the marinated swordfish over-top the bean and shallot mixture. Pour any extra marinade on top of the swordfish. Top each swordfish steak with a lemon slice.
- Bake for 10-12 minutes or until the fish flakes easily with a fork.
- Serve by spooning the bean mixture on the bottom of the plate and topping it with the swordfish. Serve extra lemon wedges on the side.
Tips
- I like to serve this with quickly sauteed spinach or a simple arugula salad.
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