Pan-Seared Swordfish with Rainbow Salad
This Pan-Seared Swordfish with Rainbow Salad is a quick and easy meal. It is both beautiful and delicious thanks to the addition of vibrantly hued rainbow carrots and baby arugula. However, don’t despair if you can’t find rainbow carrots locally. Regular orange carrots will provide a nice pop of color, as well.
Carrots are Good for Your Eyes
Carrots can prevent age-related eye problems such as cataracts. They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.
Ninja Tip: For best results, choose large, straight carrots. This will make it much easier to peel and slice them into nice ribbons with a vegetable peeler.
How to Choose Arugula
Arugula has a nutty and slightly peppery flavor. In Italian salads, arugula is often combined with radicchio and paler lettuces. In the mesclun salads (also known as spring mix salad) of Provence arugula is one of the zestier greens mixed with baby lettuces and herbs.
Along with other leafy greens, arugula contains high levels of beneficial nitrates and polyphenols. High intakes of nitrates may lower blood pressure. Arugula is also a good source of Vitamin K which is good for your bones and may help prevent osteoporosis.
Arugula leaves should be crisp and bright green. The leaves should not be limp or slimy. Avoid arugula that shows signs of yellowing or spotting.
Super Swordfish
Swordfish has a mild flavor and pairs well with all sorts of seasonings and marinades. Swordfish is also one of the strongest fish in the ocean, which gives it a firm texture similar to a tender cut of steak. Despite its firm texture, swordfish tastes just as mild as the other varieties of white fish.
Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc, and Omega-3. Best of all, it’s low in fat and calories.
You may also this Lemon and Dill Salmon with Herb Salad recipe.
Pan-Seared Swordfish with Rainbow Ribbon Salad
Equipment
- Glassjar with a tight-fitting lid
Ingredients
Lemon Vinaigrette Ingredients:
- ¼ c. extra virgin olive oil
- 1 T. white balsamic vinegar
- 1 T. fresh lemon juice
- 1 t. organic lemon zest
- ½ t. Italian seasoning
- ½ t. garlic powder
- 1 t. Dijon mustard
- 1 T. honey
- Sea salt to taste
Remaining Ingredients:
- 2 T. extra virgin olive oil
- 4 6- oz. swordfish fillets approximately 1” thick
- Sea salt and black pepper to taste
- 3 large carrots peeled and sliced into thin ribbons with a vegetable peeler
- 6 c. fresh baby arugula
- ¼ c. fresh basil chopped
- 3 T. fresh parsley chopped
- For garnish: 1 large lemon sliced
Instructions
Directions:
- Prepare vinaigrette by combining all ingredients in a glass jar with a tight-fitting lid. Cover and shake vigorously until thoroughly combined. Set aside.
- Heat olive oil in a large skillet over medium-high heat until hot.
- Generously season the swordfish fillets on both sides with salt and black pepper and add to the hot skillet. Cook until golden brown and the fillets release easily from the bottom of the skillet, approximately 4-5 minutes. Turn and cook for another 4-5 minutes, or just until the swordfish is cooked through. Remove from heat and set aside.
- Ninja Tip: The fillets should change color/turn white about 1/3 of the way up from the bottom as it cooks. The remaining portion will cook through as it rests.
- Add the carrot ribbons, arugula, basil, and parsley to a large bowl and drizzle 2-3 tablespoons of the lemon vinaigrette. Season with salt and black pepper, to taste, and toss to combine.
- To serve, divide the salad between four individual serving plates and top each with a piece of swordfish. Garnish with lemon slices, if desired, and offer the remaining vinaigrette on the side. Enjoy!
