Italian · Dinner
Grilled Swordfish Steak
A grilled swordfish steak seared over high heat and served with warm cannellini beans finished with garlic, lemon, capers, and fresh parsley. This coastal Italian dish combines succulent fish with fiber-rich beans and bright citrus for a protein-dense, satisfying plate.
$10
12 minsPrep
10 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
447Calories
52.3gProtein
18.4gFat
21.4gCarbs
1.4gSugar
6.9gFiber
952mgSodium
114mgChol
3.1gSat Fat
1180mgPotassium
140mgCalcium
4.3mgIron
2.1mcgVitamin B12
22mgVitamin C
Goes well with
Italian sparkling lemon water (Acqua di Cristallo or homemade spritz)
local
Vermentino di Sardegna
international
gluten-free
protein-rich
low-carb
low-calorie
high-fiber
high-protein
Instructions
1
Prep
Pat the swordfish steak dry, rub with 1 tsp olive oil, and season both sides with salt and black pepper.
2
Grill
Place the swordfish steak on a grill over high heat and cook 3 to 4 minutes per side until opaque and flakes easily.
3
Sauté
Warm the remaining 2 tsp oil in a skillet over medium heat, add sliced garlic and cook 1 minute until pale gold, then add the drained cannellini beans and water and warm 3 minutes. Stir in capers and lemon juice, parsley, and zest off heat.
4
Plate
Spoon the caper-bean mixture alongside the swordfish steak and serve immediately with a lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz369g swordfish steak
- 1 cup90g, about half a 15.5 oz can, drained cannellini beans
- 2 tbsp2 tbsp olive oil, divided
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp capers
- 4 tbsp4 tbsp parsley
- 11 lemon
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
