Recipe courtesy of Rocco Whalen

Swordfish, Scallops or Lobster with Sauteed Vegetables

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  • Level: Easy
  • Total: 25 min
  • Prep: 10 min
  • Cook: 15 min
  • Yield: 1 serving (476 to 550 calories)
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Nonstick cooking spray

One 4-to-6-ounce portion swordfish, scallops or lobster

1 cup broccoli florets, stems removed, roasted

1 cup cauliflower florets, roasted

1 cup artichokes, chopped

1 tablespoon lemon juice

1 tablespoon chopped fresh thyme

2 cups mesclun greens


  1. Preheat the oven to 350 degrees F. 
  2. Heat a medium saucepan for 3 minutes over medium heat. Hit the pan with a generous spray of nonstick cooking spray. Add your seafood. Sear the seafood for 3 minutes. Flip over and place the pan in the oven for 6 minutes. 
  3. In another heated pan coated with cooking spray, add the broccoli and cauliflower and saute. Add the artichokes and continue to saute until warm. Deglaze the pan with the lemon juice and add your fresh thyme. 
  4. Remove the seafood from the oven. Plate over the mesclun greens. Add the vegetables over the seafood.