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Swordfish Mexicana

Swordfish Mexicana RecipePhoto: 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.

Print

    "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

  • Yield: 2 servings (serving size: 1 steak, 3/4 cup rice, and 2/3 cup salsa)

Nutritional Information

Calories per serving:467
Calories from fat: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

Good to Know

Avocados are a great source of healthy, monounsaturated fats. Swordfish is a tasty meal once in awhile, but it's high in mercury, so limit your intake and try smaller fish like salmon or tilapia.

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