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Swordfish Grain Bowls

Swordfish Grain Bowls
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The following recipe and photography was provided by Christina Musgrave of Tasting with Tina.

Grain bowls have been super popular over the last few years, but have you ever seen a Swordfish Grain Bowl?!

These bowls are packed with nutrients from sweet potatoes, farro, kale, and protein packed swordfish. The dressing is delicious and helps bring all of the flavors together. And the pepitas give it a great crunch in each bite!

Grab some swordfish fillets from the Heinen’s seafood counter and make these bowls for a busy weeknight dinner. These are also great for meal prep and allow you to have a healthy lunch and dinner option on hand.

Why You’ll Love This Recipe

  • Swordfish is a protein-rich fish that’s low in fat and calories. It’s a great part of any balanced diet!
  • This grain bowl captures the flavors of fall in a healthy way. You’ll love all of the colors on your plate!
  • This is a great recipe for meal prep. Simply reheat the meal in a pan with a little olive oil until warm.

Swordfish Grain Bowls

Swordfish Grain Bowls


For the Sweet Potatoes

  • 2 Tbsp. Heinen’s olive oil
  • 2 sweet potatoes, cubed
  • 1 can Heinen’s chickpeas, drained and rinsed
  • Salt and pepper, to taste

For the Swordfish

  • 4 fresh swordfish fillets
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper
  • 2 Tbsp. Heinen’s olive oil

For the Grain Bowl

  • 2 cups kale
  • 1 Tbsp. Heinen’s extra virgin olive oil
  • 2 cups cooked farro
  • 2 Tbsp. Heinen’s extra virgin olive oil
  • 1 Tbsp. Heinen’s apple cider vinegar
  • 1 tsp. Heinen’s Dijon mustard
  • 1/2 tsp. Heinen’s honey
  • 1 Tbsp. pepitas, for serving


  1. Preheat the oven to 400F.
  2. Toss 2 Tbsp. Heinen’s olive oil, cubed sweet potatoes, and 1 can Heinen’s chickpeas on a baking tray. Sprinkle with salt and pepper and roast for 20 minutes, until golden.
  3. Pat swordfish fillets dry. Sprinkle both sides with salt and black pepper. Heat 2 Tbsp. Heinen’s olive oil in a large pan over medium heat. Sear swordfish for 3-4 minutes per side, until golden brown. Set aside.
  4. Assemble grain bowls. Massage 2 cups kale with 1 Tbsp. Heinen’s olive oil. Divide kale, sweet potatoes, chickpeas, and farro between four bowls.
  5. Combine 2 Tbsp. Heinen’s extra virgin olive oil, 1 Tbsp. Heinen’s apple cider vinegar, 1 Tsp. Heinen’s Dijon mustard and 1/2 Tsp. Heinen’s honey in a small bowl or jar. Stir or shake well, until combined.
  6. Top bowls with swordfish fillets, dressing and pepitas and serve.

Christina Musgrave

By Christina Musgrave

Christina Musgrave is a recipe developer, food photographer and food writer. She’s always looking forward to her next meal. Her blog, Tasting with Tina, is a celebration of easy yet delicious recipes that help busy families create delicious meals and memories in their homes.

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