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Fresh, Healthy, and Filling

Updated: Aug 16, 2019

Grilled Marinated Swordfish

This dish is amazing this time of year. Fresh, healthy and filling my favorite trio!


Two 8-10 oz portions of swordfish, 1.5-2 inches thick if possible.

One bunch parsley

Once 16 oz can large white beans

Two carrots

Half white onion

Two celery stalks

1.5 quarts chicken stalk

1/2 cup olive oil

1 tbsp lemon zest

salt and pepper to taste

1/2 cup white wine(optional)

*Pickling liquid

Cup Vinegar

2/3 cup water

1/3 cup sugar

1/2 tbsp pepper corn

1/2 tbsp coriander seeds

1 tsp fennel seeds

1 tsp crushed red pepper flake



Roughly chop your parsley and put into a blender or food processor with a pinch of salt and pepper. Add the oil and 1/3rd of the lemon zest. Blend until smooth and set aside. If you would like you can add some very finely minced garlic to this as well. I recommend using a microplane to process the garlic.

Pickled garnish(totally optional)

*This is a great pickling liquid recipe. It is very versatile, and can be used to pickle anything from cucumbers, celery, and carrots, to ginger, mung beans, or garlic scapes. Even if you do not make it for this dish, pin this recipe away for later use. Its a winner!

Combine all ingredients into a small pot, heat to a boil, reduce to a simmer, and cook for 10 minutes. While the mixture is heating up, shave a half cup of carrot using a peeler. Make long peels going as deep as possible. Place in a bowl and pour heated liquid over the top. Cover with plastic wrap and leave at room temperature for at least an hour. Best after 3-5 hours and can last up to a month in the fridge. (I recommend getting a few different colored carrots to make shavings. Don't worry the left over carrots go into the beans. You wont waste any)

White Bean Ragú

Using a food processor mince your carrots, onion, and celery very small. *If you want to work on your knife skills, practice doing this by hand. Brunoise is a culinary knife cut in which the food item is first julienned and then turned a quarter turn and diced again, producing cubes of about 3 mm or less on each side, or 1/8-inch dice. ... Some typical vegetables for a brunoise are carrots, celery, leeks, and turnips.

This is totally not necessary but it is a great skill to get good at, and a necessary skill in the professional kitchen.

Saute the vegetables in a small amount of oil. Gently sweat, you don't want any color developing in the vegetables. Add a pinch of salt and pepper, and remove from the pan.

Add the wine to the pan to deglaze any browned bits. Rinse your beans, and add to the pot. Add the chicken stock and cook till liquid is reduced by two thirds. Add the sauteed vegetable back into the pan and cook for an additional 10 minutes, stirring frequently.

Add salt and pepper to taste, and serve .

*I always have a few pickled beans in my pantry. Adding a few of those toward the end of the cooking process is a great way to add a punch of flavor and needed acid to cut through the richness. Check back soon for a blog all about pickling and building your pantry!


Drizzle with a small amount of olive oil rub with remaining lemon zest, salt, and pepper(optional). Let marinate for an hour at least.

Once the Beans are nearly ready, get a grill moderately hot (medium high heat allow ample time to heat up) and grill the first side for 5-6 minutes rotating once half way through. Turn over and cook for an additional 3-4 minutes (lower end for medium).

To Finish

Spoon some of the gremolata on the plate and swirl in a circular pattern.

Scoop some beans into the center of the plate. Place the fish on top of the beans, and garnish.

Best served with a nicely chilled glass of your favorite white wine.

I hope you enjoy this dish as much as I do.

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1 Comment

Sharon Nina Olivo
Sharon Nina Olivo
Aug 16, 2019

I'm excited you're posting recipes now, I can't wait to make this!

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