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Swordfish with Farro, Cannellini Beans and Greens

Swordfish and cannellini beans
October 6, 2014
Swordfish and cannellini beans
Swordfish with Farro, Cannellini Beans and Greens
Swordfish is such a dense, meaty fish that it’s sometimes called the “steak” of the ocean. Its mild flavor allows a wide variety of possible seasonings and sides and predictably, just about anything you like with a steak will go well with swordfish (hence, the Montreal Steak Seasoning). I love this grain and bean salad warmed up on the side since it has just enough personality to shine but not so much that it overshadows the fish. I hope you like it as much as I do. It’s that easy: Farro is an ancient type of wheat recently re-popularized because of its nutty taste and chewy texture. It cooks a little faster than wheat berries, which makes it a better choice for busy weeknight cooks. Similar to spelt, farro has higher fiber and protein content than common wheat and is high in magnesium and B vitamins. That’s a whole lot of reasons to try farro.

Swordfish with Farro, Cannellini Beans and Greens

Start to finish: 15 minutes
Hands on time: 10 minutes

Ingredients

  • Two 8 oz swordfish steaks
  • Salt
  • Montreal Steak Seasoning
  • 1 tbsp olive oil
  • 3/4 cup Heinen’s Chicken Culinary Stock
  • 10 oz Farro
  • Beans and greens of your choice

Method

  1. Season the fish with the salt and Montreal Steak Seasoning.
  2. Heat a large skillet over medium-high heat and add the olive oil. When the oil shimmers add the fish to the pan and cook it on one side for about 2 minutes. Flip it over and cook the other side for one minute. Add the chicken broth (it will bubble up) and stir in the farro and bean salad.
  3. Cover and simmer for two minutes to finish cooking the fish, warm the beans and wilt the greens. Remove the lid and cook for another minute to reduce the liquid if necessary.
  4. Transfer the fish and beans to heated plates and serve hot.

Serves 2

Carla has spent the past 30 years in the food world as a caterer, artisan baker, cooking school teacher, food writer and author of 6 cook books including the James Beard nominated Big Book of Appetizers. Her passion is sharing fresh, cooked-from-scratch weeknight meals that cut prep time and practically eliminate that nightly sink-full of dishes. Look for Carla on Facebook, Twitter (carlacooks), Pinterest and at ravenouskitchen.com where she blogs about everything from cooking for two to easy weekend entertaining for a crowd.

By Carla Snyder
Carla has spent the past 30 years in the food world as a caterer, artisan baker, cooking school teacher, food writer and author of 6 cook books including the James Beard nominated Big Book of Appetizers. Her passion is sharing fresh, cooked-from-scratch weeknight meals that cut prep time and practically eliminate that nightly sink full of dishes.

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