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Broiled Caribbean Swordfish |
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Serves: 4 Print this RecipeLOW FAT/LOW CHOLESTEROL/LOW CALORIE Prep: 10 min Marinate: 2 hr Broil: 16 min Who doesn't long for a taste of the Tropics? This dish will take you there without your ever leaving the kitchen. If tropical fruits tickle your taste buds, try fresh pineapple, mango or guava tossed in with the papaya, and get an extra boost of vitamin C. 4 swordfish or shark steaks, 1 inch thick (about 1 1/2 pounds) 1 tablespoon grated limes peel 1/4 cup lime juice 1/4 cup grapefruit juice 1/2 teaspoon salt 1 clove garlic, finely chopped Papaya Salsa: 1 large papaya, peeled, seeded, and chopped (2 cups) 1 medium green onions, finely chopped (1 tablespoon) 1/4 cup finely chopped red bell peppers 1 tablespoon chopped fresh cilantro 2-3 tablespoons grapefruit juice 1/8 teaspoon salt Download Cook'n to get nutional information for this recipe
1. Place fish in ungreased square baking dish, 8 X 8 X 2 inches. Mix lime peel, lime juice, grapefruit juice, salt and garlic; pour over fish. Cover and refrigerate 2 hours. Make Papaya Salsa. 2. Set oven control to broil. Spray broiler-pan rack with cooking spray. Remove fish from marinade; reserve marinade. Place fish on rack in broiler pan. Broil with tops about 4 inches from heat about 16 minutes, turning and brushing with marinade after 8 minutes, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with salsa. Papaya Salsa Mix all ingredients in glass or plastic bowl. Cover and refrigerate 1 hour. NUTRITION INFORMATION 1 Serving Calories 220 (Calories from Fat 65) Fat 7g (Saturated 2g) Cholesterol 80mg Sodium 80mg Carbohydrate 14g (Dietary Fiber 2g) Protein 27g % DAILY VALUE: Vitamin A 12%; Vitamin C 74%; Calcium 4%; Iron 6% DIET EXCHANGES: 4 Very Lean Meat, 1 Fruit, 1/2 Fat From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. Broiled Caribbean Swordfish is from the Cook'n Low Fat collection. Click here to get this CD or download the recipes right now! Sign up for our free monthly newsletter, with recipes, cooking tips and more! Enjoy more recipes like this! Provencal Lemon Chicken Baked Oregano Chicken Oven-Fried Chicken Nuggets Summer Garden Chicken Stir-Fry Risotto-Style Gorgonzola Chicken & Orzo Southwest Chicken & Chili Stew Border Chicken & Bean Soup Spicy Chicken Drumsticks Chicken & Corn Bread Stuffing Casserole Asian Chicken Salad With Peanut-Soy Dressing Country Turkey Stroganoff Turkey Tenderloins With Cranberry Stuffing Grilled Sesame-Ginger Turkey Slices Caesar Turkey Subs Cornmeal-Crusted Catfish Parmesan-Basil Perch Grilled Creole Snapper Broiled Caribbean Swordfish Salmon Teriyaki Curried Tuna Salad With Toasted Pecans Scallops With Red Pepper Sauce Lemon-Dill Shrimp Sweet Apricot BBQ Shrimp Kabobs THE PARTICULARS ON POULTRY LOW-FAT COOKING 101: MAKING FATLESS CHICKEN BROTH LOW-FAT COOKING 101: TRIM THE FAT FROM CHICKEN TIPS FOR DINING OUT HEALTHY CONVENIENCE |
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