from-cookinglight

Aromatic Swordfish Steaks

Ingredients

  • 3/4 cup plain yogurt
  • 1 tablespoon Jamaican jerk seasoning (such as Spice Islands)
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 4 (6-ounce) swordfish steaks (about 3/4 inch thick)
  • Cooking spray

Preparation


Combine the first 8 ingredients in a large bowl. Add fish, turning to coat. Cover and refrigerate for 1 hour, turning the bag occasionally.

Prepare grill.

Place fish on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.



    "I wanted an easy and delicious way to prepare fish with exotic flair. After returning home from a trip to Jamaica with a suitcase full of spices, I went to work, and this is the result." -Karen Harris, Castle Rock, CO
  • Yield: 4 servings (serving size: 1 steak)

Nutritional Information

Calories per serving: 241
Caloriesfromfat per serving: 30%
Fat per serving: 8.5g
Saturated fat per serving: 2.8g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 1.7g
Protein per serving: 35.5g
Carbohydrate per serving: 3.8g
Fiber per serving: 0.7g
Cholesterol per serving: 72mg
Iron per serving: 1.8mg
Sodium per serving: 406mg
Calcium per serving: 69mg

Good to Know

Certain types of fish like salmon and tilapia are great sources of omega-3 fatty acids, and you can eat them a couple of times per week. Swordfish, like tuna and shark, is high in mercury and should only be eaten on occasion.

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