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The following recipe, video and photography were provided by our partner, Alissa DiSanto of Sauced By Sunday.
Seafood is one of my go-to entrée options because it’s loaded with healthy protein and nutrients that keep me full and nourished! It’s also extremely easy to prepare and takes well to a variety of flavors!
For those who love the meaty texture of a steak, you’ll crave the flavorful richness of this Swordfish recipe. Otherwise known as “the steak of the sea,” swordfish is a dense fish that will fill your belly and satisfy your taste buds. Heinen’s Seafood Department has the freshest selection I’ve ever seen in a grocery store. It’s the closest thing I’ve found a fresh fish market in the Midwest. Paired with lemon, rosemary and white beans for added flavor, texture and nutritional value, this seafood supper is baked in the oven and on the table in less than an hour.
If you’re looking to add more seafood to your meal routine or get a hearty and healthy meal on the table fast, save this recipe!
- Cook time:
- 25min
- Prep time:
- 10min
- Total time:
- 35min
- Servings:
- 4
Ingredients
- 4 6 oz. swordfish steaks
- 3 garlic cloves, sliced
- Zest and juice of 1 lemon
- 5 sprigs fresh rosemary
- Sea salt and pepper
- ¼ cup + 2 Tbsp. Heinen’s olive oil
- 2 shallots, diced
- 15 oz. can Heinen’s cannellini beans, drained and rinsed
- ¾ cup Heinen’s vegetable stock
- Pinch of Heinen's red pepper flakes (optional)
- 1 lemon, sliced for garnish
Instructions
- Combine the olive oil, lemon zest and juice, sliced garlic, rosemary and salt and pepper in a bowl or shallow dish. Add the swordfish and toss, ensuring both sides are fully coated in the marinade.
- Preheat the oven to 350°F.
- While the oven is preheating, warm a cast iron pan or oven-safe skillet over medium heat. Add 2 Tbsp. of olive oil, the 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 the beans to the pan. Using a fork, smash a third of the beans, creating a creamy stew-like consistency.
- Season the beans with salt and pepper. Add the vegetable stock and stir to combine. Lay the marinated swordfish overtop of 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 with sautéed spinach or a simple arugula salad and lemon wedges.
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