By: Jodie Shield, MED, RDN
So what’s in the healthy eating for families recipe line-up today? Grilled swordfish – one of my family’s favorite fish dishes. It tastes great paired with brown rice and steamed broccoli. Top it off with peach-mago salsa. I buy it in bulk at Costco. It’s delish on fish. To chilly to grill? Go ahead and broil the swordfish instead. What’s your family’s favorite grilled fish recipe?
(Makes 4 servings)
- 2 tablespoons reduced-sodium soy sauce
- 2 tablespoons orange juice
- 1 tablespoon olive oil
- 1 tablespoon tomato paste
- 1 tablespoon fresh parsley
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
- 1 pound swordfish steaks
Mix all of the ingredients together in a large dish, and pour liberally over the fish. Let the fish marinate for a half hour in the refrigerator. Turn over, and marinate for another half hour. Discard excess marinade immediately. Grill fish for five minutes on each side.
Fish Switch: You can use tuna or halibut in place of the swordfish.
Nutrition Information: 200 calories calories, 22 grams protein, 2.5 grams carbohydrate, 8 grams fat, 1.5 grams saturated fat, 41 milligrams cholesterol, 323 milligrams sodium,0.5 gram fiber