Broiled Swordfish à la Niçoise

Dairy Free
Health score
57%
Broiled Swordfish à la Niçoise
45 min.
8
500kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Broiled Swordfish à la Niçoise, a dish that beautifully marries fresh ingredients and bold tastes. Perfect for a leisurely lunch or an elegant dinner, this recipe serves eight and is sure to impress your family and friends. With its delightful combination of tender swordfish steaks, colorful bell peppers, and a refreshing barley salad, this meal is not only visually stunning but also packed with nutrients.

What sets this dish apart is its dairy-free nature, making it a fantastic option for those with dietary restrictions. The heart of the recipe lies in the harmonious blend of fresh thyme, zesty lemon juice, and the briny goodness of Kalamata olives, which elevate the swordfish to new heights. The addition of haricots verts and grape tomatoes adds a burst of color and texture, creating a dish that is as pleasing to the eye as it is to the palate.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or special occasions. The broiling technique ensures that the fish remains moist and flavorful while the peppers develop a delightful char. Serve it all with a squeeze of fresh lemon for an extra zing, and you have a meal that is not only delicious but also a celebration of fresh, wholesome ingredients. Dive into this culinary adventure and bring a taste of Nice to your table!

Ingredients

  • tablespoon thyme sprigs fresh chopped
  •  garlic clove minced
  • cups grape tomatoes halved
  • 0.5 pound haricots verts trimmed
  • cup kalamata olives pitted halved
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest grated
  • servings lemon wedges 
  • 0.3 cup olive oil 
  • 1.3 cups quick-cooking barley 
  • medium size bell pepper red thinly sliced
  • medium size onion red sliced
  • 48 ounce equal sizes of swordfish 
  • 12 cups water 
  • medium size bell pepper yellow thinly sliced

Equipment

  • bowl
  • frying pan
  • baking sheet
  • whisk
  • pot
  • broiler

Directions

  1. Bring 12 cups water to boil in large pot.
  2. Add barley. Cover pot; reduce heat to medium. Simmer until barley is tender, about 30 minutes.
  3. Add haricots verts; boil until tender, about 5 minutes.
  4. Drain.
  5. Place mixture in large bowl.
  6. Mix in tomatoes, olives, onion, 1/3 cup oil, lemon juice, thyme, and lemon peel. (Barley can be made 2 hours ahead. Cover and let stand at room temperature.)
  7. Preheat broiler.
  8. Whisk 1/2 cup oil and garlic in bowl. Turn fish in oil mixture; divide fish between 2 rimmed baking sheets. Toss peppers in oil mixture; divide between baking sheets.
  9. Drizzle remaining oil from bowl over fish and peppers.
  10. Sprinkle with salt and pepper.
  11. Place 1 pan in broiler 3 minutes. Turn fish over; broil until fish is opaque in center and peppers begin to blacken, about 2 minutes longer. Repeat with remaining fish and peppers. Divide barley salad among plates. Top with fish and peppers and drizzle with pan juices.
  12. Serve with lemon wedges.

Nutrition Facts

Calories500kcal
Protein30.53%
Fat42.14%
Carbs27.33%

Properties

Glycemic Index
30.44
Glycemic Load
1.76
Inflammation Score
-10
Nutrition Score
37.856956606326%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
1.09mg
Naringenin
0.34mg
Apigenin
0.03mg
Luteolin
1.04mg
Isorhamnetin
0.69mg
Kaempferol
0.26mg
Myricetin
0.18mg
Quercetin
4.21mg

Nutrients percent of daily need

Calories:499.93kcal
25%
Fat:23.6g
36.3%
Saturated Fat:4.45g
27.82%
Carbohydrates:34.43g
11.48%
Net Carbohydrates:26.44g
9.61%
Sugar:4.27g
4.74%
Cholesterol:112.26mg
37.42%
Sodium:428.02mg
18.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.46g
76.91%
Vitamin D:23.64µg
157.62%
Selenium:110.1µg
157.28%
Vitamin C:107.03mg
129.74%
Vitamin B3:15.71mg
78.55%
Vitamin B6:1.25mg
62.69%
Phosphorus:545.35mg
54.53%
Vitamin B12:2.89µg
48.19%
Vitamin E:6.18mg
41.22%
Vitamin A:1816.82IU
36.34%
Manganese:0.66mg
32.81%
Fiber:7.99g
31.95%
Potassium:1117.11mg
31.92%
Magnesium:101.26mg
25.31%
Vitamin K:23.18µg
22.07%
Copper:0.37mg
18.41%
Vitamin B1:0.26mg
17.54%
Zinc:2.14mg
14.29%
Iron:2.43mg
13.51%
Folate:51.77µg
12.94%
Vitamin B2:0.21mg
12.15%
Vitamin B5:0.97mg
9.66%
Calcium:66.32mg
6.63%
Source:Epicurious