Well Seasoned Studio · by Ari Laing
One-Pan Baked Swordfish with White Beans
NUTRITION · PER SERVING45M COOK
CAL 40%·PRO 100%
CARBS 63G32% OF CAL
16G FIBER0G ADDED8G INTRINSIC40G OTHER8G TOTAL SUGAR
FAT 36G40% OF CAL
6G SAT29G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A one-pan Mediterranean baked swordfish served over white beans and corn with fresh herbs and tomato confit. Light, flavorful, and naturally gluten-free and dairy-free.
mainmediterraneanfish🍳 skillet🔥 ovendairy freegluten freeveganvegetarian
View the full recipe on Well Seasoned Studio →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 2- 2 swordfish steaks (about ¾-1 lb, skin on or off)
- 1 (15.5 oz) can navy beans, (or other white beans)
- 1½ cups leftover cherry tomato and garlic confit, (plus 3 Tbsp olive oil from confit)
- 1 ear fresh corn, (removed from cob)
- ½ tsp dried oregano
- ½ tsp Kosher salt
- ¼ tsp freshly ground black pepper
- 6 sprigs fresh thyme
- ¼ small red onion, (thinly sliced)
- Fresh basil, (for serving)
- Lemon wedges, (for serving)
- Flaky sea salt, (for serving)
At a glance
PER SERVING · TIME 45M
CAL 40%·PRO 100%
CARBS 63G32% OF CAL
16G FIBER0G ADDED8G INTRINSIC40G OTHER8G TOTAL SUGAR
FAT 36G40% OF CAL
6G SAT29G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Cook
- 30m
- Sodium
- 1542mg
- Total sugar
- 8g
- Added sugar
- 0g
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 2087mg
- Calcium
- 151mg
- Iron
- 6mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 1542MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.