Swordfish Mexicana
Photo: Karry Hosford
Ingredients
- Salsa:
- 1 cup chopped tomato
- 1/4 cup chopped tomatillos
- 2 tablespoons diced peeled avocado
- 2 tablespoons chopped fresh cilantro
- 1 1/2 tablespoons chopped seeded jalapeño pepper
- 1 1/2 tablespoons fresh lime juice
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 1 garlic clove, minced
- Fish:
- 1 garlic clove, halved
- 2 (6-ounce) swordfish steaks (about 1 inch thick)
- 1 1/2 tablespoons fresh lime juice
- 1/8 teaspoon salt
- 1/8 teaspoon ground cumin
- 1/8 teaspoon black pepper
- Cooking spray
- Rice:
- 1/2 teaspoon olive oil
- 1/2 cup chopped onion
- 1/2 cup uncooked jasmine rice
- 1 cup fat-free, less-sodium chicken broth
- 1 teaspoon tomato paste
Preparation
To prepare salsa, combine first 9 ingredients.
To prepare fish, rub cut sides of garlic over fish; place fish in a small zip-top plastic bag. Add 1 1/2 tablespoons lime juice to bag; seal. Marinate in refrigerator 30 minutes, turning once.
Preheat broiler.
Remove fish from marinade, discarding marinade. Sprinkle fish with salt, cumin, and black pepper; place fish on a broiler pan coated with cooking spray. Broil 5 minutes on each side or until fish flakes easily when tested with a fork.
To prepare rice, heat oil in a medium saucepan over medium-high heat. Add onion; sauté until tender. Add rice; cook 2 minutes, stirring frequently. Add broth and tomato paste, stirring to dissolve tomato paste; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
- Yield: 2 servings (serving size: 1 steak, 3/4 cup rice, and 2/3 cup salsa)
"My husband and I recently returned to the United States after five years in Asia. I enjoy incorporating Asian fruits and vegetables into creations like this one. My husband likes it so much, he suggested I send it in." - CL Reader
Nutritional Information
| Calories per serving: | 467 |
|---|---|
| Calories per serving: | 19% |
| Fat per serving: | 10g |
| Saturated fat per serving: | 2.3g |
| Monounsaturated fat per serving: | 4.5g |
| Polyunsaturated fat per serving: | 2.1g |
| Protein per serving: | 40.3g |
| Carbohydrates per serving: | 52g |
| Fiber per serving: | 4.1g |
| Cholesterol per serving: | 66mg |
| Iron per serving: | 2.7mg |
| Sodium per serving: | 684mg |
| Calcium per serving: | 34mg |
[an error occurred while processing this directive]