Oranges, swordfish, and spinach with mustard

Are you in search of a satisfying and nutritious meal that will leave you feeling satisfied and healthy? Look no further than this dish featuring oranges, swordfish, and spinach with mustard sauce. Not only is this recipe delicious, but the ingredients also offer a range of health benefits.

Oranges are known for their high content of Vitamin C, which is essential for the production of collagen in the skin, bones, and tendons. They also contain flavonoids, which have antioxidant properties and are thought to lower the risk of heart disease, stroke, and certain types of cancer. Meanwhile, swordfish is an excellent source of protein and essential omega-3 fatty acids, which have been linked to improved brain function and lower levels of inflammation in the body. Spinach, on the other hand, is packed with nutrients such as Vitamin K, iron, and calcium, which are crucial for bone health and circulation.

To start, gather the ingredients needed for this meal. For two servings, you will need:

– 2 swordfish fillets (about 6 oz each)
– 2 oranges, peeled and sliced
– 4 cups of fresh spinach
– 1 tbsp of olive oil
– Salt and pepper

For the mustard sauce:

– 2 tbsp of Dijon mustard
– 1 tbsp of honey
– 1 tbsp of olive oil
– 1 tsp of apple cider vinegar
– Salt and pepper

Begin the recipe by preheating the oven to 375°F. Season the swordfish fillets with salt and pepper and set them aside. In a skillet, heat one tablespoon of olive oil over medium-high heat. Add the spinach and cook for 2 to 3 minutes, or until it starts to wilt. Remove the skillet from the heat and add the orange slices. Mix everything together and set it aside.

Next, arrange the swordfish fillets on a baking sheet lined with parchment paper. Place them in the oven and bake for 12 to 15 minutes, or until they are cooked through. While the fish is baking, make the mustard sauce. In a small bowl, whisk together the Dijon mustard, honey, olive oil, apple cider vinegar, salt, and pepper.

When the swordfish is done, remove it from the oven and serve it alongside the spinach and oranges mixture. Drizzle the mustard sauce on top of the fish and spinach.

This meal is a perfect example of how healthy food can also be delicious. The combination of the citrusy sweetness of the oranges, the hearty and protein-rich swordfish, and the fresh and nutritious spinach perfectly complement each other. Plus, the mustard sauce adds a tangy and zesty flavor that elevates the dish to the next level.

Overall, this orange, swordfish, and spinach recipe is an easy and satisfying dish that offers numerous health benefits and will leave you feeling fuller and healthier. Try it out and experience the delicious and nutritious flavors of this meal for yourself.