Saturday, August 8, 2009

Recipe for Swordfish

This is a nice recipe and pretty "Zone" friendly. It is from the Cooking light magazine.

Although imported swordfish is endangered, the population for North American species is healthy.So make sure you buy Swordfish from the coast of North America


4 servings (serving size: 2 skewers and about 2 tablespoons pesto)


  • Pesto:
  • 1 cup fresh cilantro leaves
  • 1/2 cup fresh mint leaves
  • 3 tablespoons fresh orange juice
  • 2 tablespoons chopped green onions
  • 1 tablespoon fresh lime juice
  • 2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1 garlic clove, minced

  • Skewers:
  • 2 teaspoons grated lime rind
  • 1 teaspoon grated orange rind
  • 2 tablespoons fresh orange juice
  • 1 tablespoon fresh lime juice
  • 2 teaspoons sugar
  • 2 garlic cloves, minced
  • 1 1/2 pounds swordfish fillets, cut into (1 1/4-inch) cubes
  • 24 cherry tomatoes
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray


1. To prepare pesto, combine first 8 ingredients in a food processor; process until smooth. Let stand 30 minutes.

2. Prepare grill to medium-high heat.

3. To prepare skewers, combine lime rind and next 5 ingredients (through 2 garlic cloves) in a large zip-top plastic bag. Add fish to bag; seal. Marinate in refrigerator for 30 minutes, turning bag once. Remove fish from bag; discard marinade. Thread fish and tomatoes alternately onto each of 8 (8-inch) skewers; sprinkle evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper.

4. Place skewers on a grill rack coated with cooking spray; grill 6 minutes or until desired degree of doneness, turning every 2 minutes. Serve with pesto.

Nutritional Information

Calories: 206
Fat: 7.5g (sat 1.7g,mono 3.6g,poly 1.5g)
Protein: 25g
Carbohydrate: 9.5g
Fiber: 1.8g
Cholesterol: 47mg
Iron: 1.8mg
Sodium: 416mg
Calcium: 31mg

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