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Swordfish (grilled or baked)

  Swordfish marinaded in the tomato and citrus flavors gives this a delightful taste.  It will soon become your favorite fish night, go to recipe.  Try asparagus with tarragon cream sauce as a side and you 'll have a delicious meal in no time.

Makes 4 servings
   Prep Time: 10 minutes
   Total Time: 2 hours 20 minutes (includes 2 hours marinade time)
   Ease of Preparation: Easy

  2 tablespoons lemon juice
  2 tablespoons orange juice (optional, add more lemon juice if no OJ is available)
  4 tablespoons (1/4 cup) low sodium soy sauce
  2 tablespoons tomato paste
  1 teaspoon minced garlic (jarred)
  1 teaspoon dried oregano
  2 tablespoons fresh parsley, chopped (optional)
  2 tablespoons margarine (reduced calorie)
  2 lbs swordfish steaks (3/4 to 1 inch thick)

1. Mix all ingredients except fish in a small sauce pan over low heat until margarine melts.

2. Pour marinade over fish. Let it set for 2 hours turning once.

3. Grill on medium –high, 3 inches from heat source. Grill with lid closed, 5 minutes on each side baste when turning.

Tips & Tricks

Tip: No grill, no problem.  This can also be done in a 375° oven for about 10 minutes.  Then tent (for 5-7 minutes) to let the fish complete the cooking process. Internal temp should reach 145°.

Nutritional Notes:
per serving: calories 337; fat 16g (sat 4g, mono 7g, poly 3g); iron 1.3mg; cholesterol 129mg; calcium 20mg; carbohydrate 4.5g; sodium 602mg; protein 40g; fiber <.5g

Nutritional Bonus: Vitamin A: 15% daily value; Vitamin B 12: 45% dv; Vitamin D: 275% dv; Potassium: 25% dv; Selenium: 162% dv