One-Pan Baked Swordfish with White Beans
This Mediterranean-inspired Baked Swordfish cooks in one pan over white beans, fresh corn, tomato confit, and fragrant herbs. Light, flavorful, and beautifully balanced, it’s finished with lemon and basil for a fresh, vibrant touch. Gluten-free and dairy-free.
Servings: 2 servings
Calories: 511kcal
Equipment
Ingredients
- 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
Instructions
- Season the swordfish. Preheat an oven to 300°F (150°C). Pat the swordfish steaks dry with a paper towel, then season lightly on both sides with ½ tsp Kosher salt and ¼ tsp freshly ground black pepper.
- Rinse the beans. Drain and rinse one (15.5 oz) can of white beans.
- Assemble the dish. Grab a large nonstick skillet, then begin layering the ingredients. Add rinsed beans, cherry tomato confit, corn, and ½ tsp dried oregano to the pan, then toss to combine. Place the seasoned swordfish steaks on top, then scatter fresh thyme sprigs on top. Drizzle with 3 Tbsp olive oil (either from the tomato confit or extra virgin).
- Bake the fish. Place the skillet in a preheated oven then bake for 30 minutes or until an internal temperature of 130-135°F (54-57°C) is reached for the swordfish.
- Serve immediately. Discard thyme, then garnish with fresh basil, thinly sliced onion, a sprinkle of flaky sea salt, and a few lemon wedges.
Notes
- Use a nonstick skillet to prevent the beans and tomatoes from sticking.
- Leave the swordfish skin on to help keep it moist.
- Sensitive to raw red onion? Mince it for milder flavor, or substitute thinly sliced scallions.
Nutrition
Calories: 511kcal | Carbohydrates: 18g | Protein: 37g | Fat: 33g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 112mg | Sodium: 740mg | Potassium: 1156mg | Fiber: 3g | Sugar: 6g | Vitamin A: 987IU | Vitamin C: 34mg | Calcium: 52mg | Iron: 3mg
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