Post by JJ Judkins on May 1, 2011 11:48:48 GMT -6
Cuban-Style Swordfish
With both grilling and broiling options, this fish-and-salsa medley makes a fantastic summer-fresh diabetic meal any time of year. If you don’t care for Swordfish,
you can substitute with any white meat fish.
SERVINGS: 4 servings
CARB GRAMS PER SERVING: 6
Nutrition Facts Per Serving:
a.. Servings: 4 servings
b.. Calories190
c.. Total Fat (g)8
d.. Saturated Fat (g)2
e.. Cholesterol (mg)43
f.. Sodium (mg)254
g.. Carbohydrate (g)6
h.. Fiber (g)3
i.. Protein (g)24
Diabetic Exchanges
j.. Vegetables (d.e.)1
k.. Very Lean Meat (d.e.)3
l.. Fat (d.e.)1.5
1 pound fresh or frozen swordfish steaks, cut 1 inch thick
1 large clove garlic, halved
2 tablespoons lime juice
1/2 teaspoon ground cumin
1/4 teaspoon ground black pepper
1/8 teaspoon salt
Nonstick cooking spray
1 recipe Fresh Tomato Salsa (see recipe below)
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces. Rub fish on both sides with cut sides of garlic. Place fish in a shallow glass dish; drizzle with lime juice. Cover; marinate in the refrigerator for 30 minutes, turning once. Drain fish. In a small bowl, combine cumin, black pepper, and salt; sprinkle onto fish.
2. Coat a cold grill rack with cooking spray. Grill fish on rack of an uncovered grill directly over medium heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through grilling. Serve swordfish with Fresh Tomato Salsa. Makes 4 servings.
Fresh Tomato Salsa: In a medium bowl, combine 1 cup chopped red and/or yellow tomato; 1/4 cup chopped tomatillo; 1/4 cup chopped avocado; 2 tablespoons snipped fresh cilantro; 1 medium fresh jalapeno chile pepper, seeded and finely chopped;* 1 clove garlic, minced; 1 tablespoon lime juice; 1/8 teaspoon salt; and 1/8 teaspoon ground black pepper. Serve immediately or cover and chill for up to 4 hours.
Broiler Method: Preheat broiler. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through broiling.
With both grilling and broiling options, this fish-and-salsa medley makes a fantastic summer-fresh diabetic meal any time of year. If you don’t care for Swordfish,
you can substitute with any white meat fish.
SERVINGS: 4 servings
CARB GRAMS PER SERVING: 6
Nutrition Facts Per Serving:
a.. Servings: 4 servings
b.. Calories190
c.. Total Fat (g)8
d.. Saturated Fat (g)2
e.. Cholesterol (mg)43
f.. Sodium (mg)254
g.. Carbohydrate (g)6
h.. Fiber (g)3
i.. Protein (g)24
Diabetic Exchanges
j.. Vegetables (d.e.)1
k.. Very Lean Meat (d.e.)3
l.. Fat (d.e.)1.5
1 pound fresh or frozen swordfish steaks, cut 1 inch thick
1 large clove garlic, halved
2 tablespoons lime juice
1/2 teaspoon ground cumin
1/4 teaspoon ground black pepper
1/8 teaspoon salt
Nonstick cooking spray
1 recipe Fresh Tomato Salsa (see recipe below)
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces. Rub fish on both sides with cut sides of garlic. Place fish in a shallow glass dish; drizzle with lime juice. Cover; marinate in the refrigerator for 30 minutes, turning once. Drain fish. In a small bowl, combine cumin, black pepper, and salt; sprinkle onto fish.
2. Coat a cold grill rack with cooking spray. Grill fish on rack of an uncovered grill directly over medium heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through grilling. Serve swordfish with Fresh Tomato Salsa. Makes 4 servings.
Fresh Tomato Salsa: In a medium bowl, combine 1 cup chopped red and/or yellow tomato; 1/4 cup chopped tomatillo; 1/4 cup chopped avocado; 2 tablespoons snipped fresh cilantro; 1 medium fresh jalapeno chile pepper, seeded and finely chopped;* 1 clove garlic, minced; 1 tablespoon lime juice; 1/8 teaspoon salt; and 1/8 teaspoon ground black pepper. Serve immediately or cover and chill for up to 4 hours.
Broiler Method: Preheat broiler. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through broiling.