Mediterranean Swordfish
From the American Institute for Cancer Research
Makes 4 servings
Fish is an excellent source of protein, vitamins and minerals, and is lower in saturated fat than red meat. Fish contain mainly unsaturated fat, better for blood cholesterol levels and possibly better for protection from cancer. Nutrition experts recommend two servings of fish each week. The FDC, however, has warned pregnant women to avoid swordfish because of possible mercury contamination.
Because swordfish is firm, dense and has an almost meat-like taste, it is one of the most popular fish for home cooking. Because it's so firm, swordfish can be prepared in many ways - grilling, broiling, baking, poaching, or sauteing.
Get the steaks cut as thin as possible and don't grill them too long or they will be dry. Capers, lemon and garlic are a perfect Mediterranean accompaniment to grilled swordfish.
1 Tbsp. extra-virgin olive oil
2 garlic cloves, minced
1/2 cup fresh lemon juice
2 Tbsp. capers
4 1/2-inch thick swordfish steaks, about
4 ounces each
Salt and freshly ground black pepper
1 lemon cut into quarters
Using a blender or food processor, blend oil with garlic, lemon juice and capers. Transfer to a non-metal container. Add fish and marinate 20 to 30 minutes, turning fish once in the process.
Meanwhile, prepare the grill or preheat the broiler. Remove fish from marinade and pat dry with paper towelling. Season with salt and pepper. (If using an indoor grill, spray fish lightly with olive oil or canola oil spray.)
Grill the fish about 4 to 5 minutes per side, depending on thickness of fish, or until fish is opaque in the center. (Fish usually takes about 10 minutes per inch of thickness to cook through.) Don't overcook or fish will be dry.
Serve with wedges of fresh lemon, either hot or at room temperature.
Per serving: 169 calories, 8 g. total fat (2 g. saturated fat), 3 g. carbohydrate, 21 g. protein, 0 g. dietary fiber, 223 mg. sodium.
From the American Institute for Cancer Research
Makes 4 servings
Fish is an excellent source of protein, vitamins and minerals, and is lower in saturated fat than red meat. Fish contain mainly unsaturated fat, better for blood cholesterol levels and possibly better for protection from cancer. Nutrition experts recommend two servings of fish each week. The FDC, however, has warned pregnant women to avoid swordfish because of possible mercury contamination.
Because swordfish is firm, dense and has an almost meat-like taste, it is one of the most popular fish for home cooking. Because it's so firm, swordfish can be prepared in many ways - grilling, broiling, baking, poaching, or sauteing.
Get the steaks cut as thin as possible and don't grill them too long or they will be dry. Capers, lemon and garlic are a perfect Mediterranean accompaniment to grilled swordfish.
1 Tbsp. extra-virgin olive oil
2 garlic cloves, minced
1/2 cup fresh lemon juice
2 Tbsp. capers
4 1/2-inch thick swordfish steaks, about
4 ounces each
Salt and freshly ground black pepper
1 lemon cut into quarters
Using a blender or food processor, blend oil with garlic, lemon juice and capers. Transfer to a non-metal container. Add fish and marinate 20 to 30 minutes, turning fish once in the process.
Meanwhile, prepare the grill or preheat the broiler. Remove fish from marinade and pat dry with paper towelling. Season with salt and pepper. (If using an indoor grill, spray fish lightly with olive oil or canola oil spray.)
Grill the fish about 4 to 5 minutes per side, depending on thickness of fish, or until fish is opaque in the center. (Fish usually takes about 10 minutes per inch of thickness to cook through.) Don't overcook or fish will be dry.
Serve with wedges of fresh lemon, either hot or at room temperature.
Per serving: 169 calories, 8 g. total fat (2 g. saturated fat), 3 g. carbohydrate, 21 g. protein, 0 g. dietary fiber, 223 mg. sodium.
MsgID: 3120670
Shared by: Betsy at Recipelink.com
In reply to: Recipe: Assorted Recipes/Wednesday 9-10
Board: Daily Recipe Swap at Recipelink.com
Shared by: Betsy at Recipelink.com
In reply to: Recipe: Assorted Recipes/Wednesday 9-10
Board: Daily Recipe Swap at Recipelink.com
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