Featured Recipes Seafood — 16 March 2012

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?

Grilled Swordfish

(Makes 4 servings)

Ingredients:

  • 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

Directions:

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

 

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