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