Chargrilled swordfish with braised cannellini beans

• 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