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Easy One-Pan Baked Swordfish with White Beans Recipe

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3.9 from 64 reviews

This EASY One-Pan Baked Swordfish with White Beans is a simple, flavorful dish combining tender swordfish steaks with creamy white beans, fresh corn, cherry tomato and garlic confit, and fragrant herbs. Baked gently in the oven, this meal offers a perfect balance of protein and vegetables, making it ideal for a healthy and satisfying dinner prepared in under an hour.

  • Total Time: 40 minutes
  • Yield: 2 servings

Ingredients

Fish

  • 2 swordfish steaks (about ¾-1 lb, skin on or off)

Beans & Vegetables

  • 1 (15.5 oz) can navy beans or other white beans, drained and rinsed
  • 1½ cups leftover cherry tomato and garlic confit (plus 3 Tbsp olive oil from confit)
  • 1 ear fresh corn, kernels removed
  • ¼ small red onion, thinly sliced

Herbs & Seasonings

  • ½ tsp dried oregano
  • ½ tsp Kosher salt (plus extra for seasoning)
  • ¼ tsp freshly ground black pepper
  • 6 sprigs fresh thyme
  • Fresh basil, for serving
  • Flaky sea salt, for serving
  • Lemon wedges, for serving

Instructions

  1. Season the swordfish: Preheat your oven to 300°F (150°C). Pat the swordfish steaks dry with a paper towel to ensure they roast properly, then season both sides lightly with ½ tsp Kosher salt and ¼ tsp freshly ground black pepper for balanced flavor.
  2. Rinse the beans: Drain and rinse the can of white beans under cold water to remove excess sodium and bring freshness to the dish.
  3. Assemble the dish: Take a large nonstick skillet and layer in the rinsed beans, cherry tomato and garlic confit, fresh corn kernels, and dried oregano. Toss gently to combine all these ingredients evenly. Place the seasoned swordfish steaks on top of this bean and vegetable mixture, then scatter fresh thyme sprigs over the fish. Drizzle with 3 tablespoons of olive oil, preferably from the tomato confit for extra flavor.
  4. Bake the fish: Transfer the skillet to the preheated oven and bake for about 30 minutes, or until the swordfish reaches an internal temperature of 130-135°F (54-57°C), ensuring the fish is just cooked through and tender.
  5. Serve immediately: Remove the skillet from the oven, discard the thyme sprigs, and garnish the dish with fresh basil leaves, thinly sliced red onion, a sprinkle of flaky sea salt, and lemon wedges. Serve hot for a vibrant and wholesome main course.

Notes

  • Make sure to pat the swordfish dry to achieve a better sear and texture during baking.
  • Feel free to substitute navy beans with cannellini or great northern beans if preferred.
  • The cherry tomato and garlic confit adds a rich, savory depth, but you can use fresh cherry tomatoes sautéed with garlic as an alternative.
  • Adjust seasoning according to taste before serving, especially if using salted tomato confit or canned beans.
  • Use a meat thermometer to check the fish’s internal temperature for perfect doneness.
  • Author: Madelynn
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean
  • Diet: Low Fat

Find it online: https://allyumcooks.com/easy-one-pan-baked-swordfish-with-white-beans-recipe/