High Protein Sword Fish over Escarole & Beans

Feb 6, 2024 | Main Meals

Sword Fish with Escarole & Beans

We know Protein is a powerhouse for fat loss, but did you know that fiber helps play a role as well? Fiber adds volume to meals and gives us satiety so we feel more satisfied. Combine Protein + Fiber and you have a winning solution for fat loss. You will love this easy fish recipe that is ready in under 30 minutes.
Prep Time 10 minutes
Cook Time 15 minutes
Course Main Course
Servings 4 Servings
Calories 474 kcal


  • 1.5 pounds Sword Fish
  • Zest and juice of 1 lemon
  • Kosher Salt & pepper
  • 4 tablespoons olive oil divided
  • ¼ teaspoon red pepper flakes
  • 4 garlic cloves sliced
  • 1.5 heads escarole washed and coarsely chopped
  • 1 15 ounce cans Goya Northern White beans, drained and rinsed
  • ½ cup chopped fresh parsley


  • In a small bowl combine lemon zest, lemon juice, 2 Tbsp olive oil, red pepper flakes. Season both sides of fish with kosher salt and pepper, pour lemon juice mixture over fish. Set aside.
  • Meanwhile, heat a large skillet over medium heat, add 2 tablespoons olive oil. Add in garlic, cook for 2 minutes, then add in escarole and cook just until wilted, add in beans, season with salt & pepper. Remove from skillet to a serving dish.
  • Place sword fish in same skillet, cook for about 5 to 7 minutes, turning halfway through. Return escarole and beans back to skillet, warm through and sprinkle with parsley. Serve immediately.


Nutrition information:
480 Calories; 40g Protein; 23g Carbohydrate; 24g Fat, 730mg Sodium; 12g Fiber
Recipe by Jacqueline Gomes, RDN, MBA
Keyword fat loss meals, healthy meals, high protein, quick meals, weight loss recipes, weightloss

1 Comment

  1. Women's Nutrition for Skin Health

    Greetings! Very useful advice in this particular post!
    It’s the little changes which will make the largest changes.
    Thanks for sharing!


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I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


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