SWORDFISH W/ GINGER & GARLIC

Swordfish with Ginger and Garlic

Preparation time: 10 min	Servings: 6
Cooking time: 25 min

Ingredients:

1 ginger, pieces, about 1 in., grated extra fine

4 cloves garlic, crushed

3 leeks, cut into .5 in. rounds

6 swordfish steaks, about 6 oz each, .5 in. thick

3 tbsp fresh basil

1 tbsp olive oil

1/2 cup unsalted butter

Cooking Directions:

Heat butter in a heavy nonstick skillet over medium-low heat. Stir in leeks, garlic and ginger. Cook about 15 minutes, until leeks are tender. Season with salt and pepper to taste. Cover and keep warm. Coat rack with olive oil. Sprinkle steaks with salt and pepper to taste. Arrange on grill rack and cook about 3-5 minutes per side. Transfer steaks to a platter. Spoon vegetable mixture over steaks and garnish with basil.

Nutrition Facts

Calories 350

% Calories From Fat 59.1%

Total Fat 23g

Saturated Fats 12g

Mono-unsaturated Fats 7.7g

Poly-unsaturated Fats 2.1g

Cholesterol 94mg

Sodium 130mg

Total Carbohydrates 7.1g

Dietary Fiber 0.9g

Sugar 1.8g

Protein 28g

Orange Bayou Tuna

Preparation time: 10 min	Servings: 10
Cooking time: 10 min

Ingredients:

1 orange, sliced

10 tuna steaks, or swordfish steaks, about 6 oz each, .75 in. thick

3/4 tsp hot pepper sauce

1 tbsp Creole seasoning

1 tbsp steak sauce

3 tbsp orange juice

1-1/2 cups unsalted butter

3 tbsp orange peel, grated

5 cloves garlic, pressed

Cooking Directions:

Place first 8 ingredients in a heavy nonreactive saucepan over medium heat. Cook, stirring frequently, until butter melts, mixture boils and ingredients are mixed thoroughly. Remove from heat. Prepare grill or turn on broiler. Brush both sides of fish with sauce. Place on grill or broiler pan and cook about 4 minutes per side, basting frequently with sauce, until fish is almost cooked through. Do not over cook. Serve remaining sauce over fish. Garnish with orange slices.

Nutrition Facts

Calories 670

% Calories From Fat 43%

Total Fat 32g

Saturated Fats 19g

Mono-unsaturated Fats 7.9g

Poly-unsaturated Fats 2.3g

Cholesterol 260mg

Sodium 160mg

Total Carbohydrates 3.5g

Dietary Fiber 0.6g

Sugar 1.7g

Protein 87g

BROILED SWORDFISH

Broiled Swordfish

Ingredients:

1/2 bunch of watercress
Juice of 1/2 lemon
2 tablespoons plain low-fat yogurt
1/8 teaspoon pepper
Salt to taste
1 pound swordfish, about 1 inch thick
1 tablespoon virgin olive oil (optional)
Dash paprika

Directions:

1. Preheat broiler. Mince enough watercress to make 2 tablespoons. Reserve several sprigs
for garnish. Mix minced watercress with lemon juice, yogurt, pepper and salt.
2. Brush each side of fish with oil, if desired, and sprinkle with dash of paprika. Broil about
3 inches from heat source 8 minutes; turn and broil 8 to 10 minutes more until fish flakes
easily with a fork. Garnish with watercress sprigs and a small amount of the
lemon-watercress sauce.

Makes 4 Servings

Nutritional Info:
Exchanges: 3 Low-Fat Meat
Cal: 142; Pro: 23g; Sodium: 162mg; Chol: 44mg; Fat: 4g; Carbohydrates: 1g