Chargrilled swordfish with braised cannellini beans

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Chargrilled swordfish with braised cannellini beans

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  • 0:15 Prep
  • 0:18 Cook
  • 4 Servings
  • Advanced

For those of us who need to eat gluten-free, this char-grilled swordfish with cannellini beans is perfect for mid-week dining.

Featured in
Quick meals, Canned & dried beans

Ingredients

  • 6 garlic cloves
  • 2 tablespoons fresh oregano leaves
  • 1/4 cup (60ml) olive oil
  • 4 x 200g swordfish steaks
  • 100g sliced pancetta, cut into matchsticks
  • 2 eschalots, finely chopped
  • 2 x 400g cans cannellini beans, rinsed, drained
  • 2 rosemary sprigs
  • 2/3 cup (160ml) Massel chicken style liquid stock
  • 2 tablespoons roughly chopped flat-leaf parsley, plus extra to garnish
  • Lemon wedges, to serve

Method

  • Step 1
    Slice 2 garlic cloves and mix in a dish with oregano and 2 tablespoons of the oil. Season the fish, then add to the dish and turn to coat in the mixture. Set aside to marinate while you make the beans.
  • Step 2
    Finely chop remaining 4 garlic cloves. Heat remaining 1 tablespoon oil in a pan over medium-low heat. Add garlic, pancetta and eschalot. Cook, stirring, for 6 minutes until starting to colour. Add beans, rosemary and stock, increase heat to medium and simmer for 5 minutes or until stock is almost all absorbed. Remove and discard rosemary sprigs.
  • Step 3
    Remove 1 cup of the bean mixture to a bowl, mash roughly with a fork, then return to pan and stir for a further minute. Stir in the parsley and cover to keep warm.
  • Step 4
    Heat a chargrill or frypan over high heat. Cook fish for 2 minutes on each side until seared but still pink in the middle, or until done to your liking. Serve the fish on a bed of braised beans. Garnish with extra parsley and serve with lemon wedges.

  • High protein
  • Low carb
  • Low sugar
  • Lower gi

Nutrition

  • 3040 kj

    Energy

  • 40g

    Fat Total

  • 9g

    Saturated Fat

  • 9g

    Fibre

  • 65g

    Protein

  • 144mg

    Cholesterol

  • 1194.98mg

    Sodium

  • 1g

    Carbs (sugar)

  • 26g

    Carbs (total)

All nutrition values are per serve
  • Author: Valli Little
  • Image credit: Brett Stevens
  • Publication: Taste.com.au

Source: taste.com.au

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