Similar texture to chicken, juicy
Full, meaty, milky flavor
Raw: pinkish plum colored; Cooked: grayish white colored
Seafood Alternatives: shark, tuna, salmon or halibut
Number of Servings:
4
Ingredients:
2 tablespoons reduced sodium soy sauce
2 teaspoons brown sugar
1 teaspoon ground cumin
1 teaspoon sesame oil or vegetable oil
1/4 teaspoon crushed red pepper
1 clove garlic, minced
4 (4 to 5 oz.) swordfish steaks
4 green onions, diagonally sliced
3 cups cooked rice
red pepper slices for garnish
Instructions:
Combine soy sauce, brown sugar, cumin, sesame oils and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
Number of Servings:
4
Ingredients:
1/2 teaspoon black pepper
1 pound swordfish, 1/2" thick cutlets
1 tablespoon parsley, finely chopped
2 tablespoons lemon juice
2 teaspoons capers
Lemon rounds
Instructions:
Pepper swordfish cutlets and place on a broiling pan. Broil fish for 1-1/2 minutes on each side or until flesh turns opaque. Remove swordfish from broiling pan and place on a heated serving platter. Sprinkle with parsley, lemon juice and capers. Garnish with lemon rounds.
Source: Recipe and photo courtesy of California Seafood Council and Try-Foods International, Inc.
Nutrition Information:
Calories: 132
Protein: 19g
Carbohydrates: 0.70g
Fat: 5g
Cholesterol: 60mg
Sodium: 56mg
Seafood alternatives: tuna, halibut, shark, salmon, chilean sea bass
Number of Servings:
4
Ingredients:
1 (28-ounce) can diced tomatoes, undrained
2 cups cubed, peeled potatoes
1 cup frozen whole kernel corn
1 cup frozen lima beans
1 cup frozen sliced carrots
1/2 cup water
1/4 cup onion, chopped
2 teaspoons reduced-sodium Worcestershire sauce
1/4 teaspoon garlic powder
3 drops hot sauce
3/4 pound swordfish, cut into ¾ inch cubes
Instructions:
Combine all ingredients except swordfish in a Dutch oven. Bring to a boil; reduce heat, cover and simmer 30 minutes, stirring occasionally. Add swordfish; cover and simmer 10 minutes or until fish flakes easily.
Nutrition Information:
Calories: 276
Cholesterol: 22.66mg
Sodium: 440.44mg
Fat: 2.80g
Protein: 19.09g
Sat. Fat: 0.76g
Number of Servings:
4
Ingredients:
4 fish steaks (swordfish, tuna, salmon, halibut), 1-inch thick
1 tablespoon plus ½ teaspoon lemon juice
1 1/2 cups fresh mushrooms, sliced
1/2 cup canned artichoke hearts, chopped
2 tablespoons margarine, melted
2 tablespoons all-purpose flour
1 cup milk
1/2 teaspoon paprika
1/4 teaspoon salt
Instructions:
Brush fish with 1 tablespoon lemon juice; sprinkle with salt and 1/4 teaspoon paprika. Arrange in a lightly greased baking dish. Bake at 350°F for 25 minutes or until fish flakes easily when tested with a fork. Meanwhile, saute mushrooms in margarine in a skillet until tender. Sprinkle flour over mushrooms; stir and cook 1 minute. Gradually whisk in milk, stirring constantly. Stir in artichoke hearts. Cook, stirring constantly, until thickened. Add lemon juice and salt. Arrange steaks on a platter and top with sauce. Sprinkle with paprika.
Number of Servings:
4
Ingredients:
1/3 cup fat-free mayonnaise
2 tablespoons bottled, sun-dried tomato vinaigrette salad
1 1/2 tablespoons finely chopped fresh basil
1 tablespoon lemon juice
1 1/2 pounds swordfish, halibut, shark, tuna, or salmon steaks
Instructions:
Combine the first four ingredients in a small bowl; mix well. Set aside 4 t. mayonnaise mixture. Brush remaining mixture on both sides of swordfish steaks; set aside.
Coat a grill rack with vegetable cooking spray. Place steaks on grill 4 to 5 inches from medium-hot coals. Grill, turning once, just until fish begins to flake when tested with a fork, allowing about 6 to 8 minutes on each side.
To serve, transfer steaks to serving plates. Top each steak with 1 t. reserved mayonnaise mixture.
Seafood alternatives: swordfish, shark, halibut, catfish, tilapia or salmon steaks
Number of Servings:
4
Ingredients:
1/3 cup pineapple juice
1 Tablespoon vegetable oil
1 Tablespoon reduced-sodium soy sauce
Juice of one lime
4 (6-8 oz.) tuna steaks
1 cup chopped fresh plums
1 cup chopped fresh peaches
1/2 cup chopped fresh pineapple
1/4 cup finely chopped red bell pepper
2 Tablespoons white wine vinegar
2 Tablespoons minced fresh mint
Instructions:
Combine first four ingredients. Arrange tuna steaks in shallow glass dish; pour pineapple juice mixture over steaks. Cover and refrigerate for at least one hour. Meanwhile, combine remaining ingredients in a medium bowl; stir gently. Cover and refrigerate until needed. Coat a grill rack with vegetable cooking spray. Remove tuna from marinade and place on grill 4 to 5 inches above medium-hot coals (discard marinade). Grill just until fish begins to flake easily when tested with a fork, allowing about 10 minutes per inch of thickness, turning once during cooking. Serve at once with fruit salsa.
