Post by JJ Judkins on Apr 25, 2012 17:50:16 GMT -6
Diabetic - Holiday-Cuban- Style Swordfish
With grilling and broiling options, this fish-and-salsa medley makes a great
meal any time of year.
PER SERVING: 190 cal., 8 g total fat (2 g sat. fat), 43 mg chol., 254 mg
sodium, 6 g carb., 3 g fiber, 24 g pro. Exchanges:
1 vegetable, 3 very lean meat, 1.5 fat. Carb choices: 0.5.
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 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 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 pepper, seeded
and finely chopped, 1 minced clove garlic; 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.
Broiling Directions: Preheat broiler. Coat unheated rack of a broiler pan
with cooking spray. Broil fish on unheated rack of broiler pan about 4
inches from heat for 8 to 12 minutes or until fish flakes easily when tested
with a fork, turning fish once halfway through broiling.
Diabetic Living Holiday Cooking
With grilling and broiling options, this fish-and-salsa medley makes a great
meal any time of year.
PER SERVING: 190 cal., 8 g total fat (2 g sat. fat), 43 mg chol., 254 mg
sodium, 6 g carb., 3 g fiber, 24 g pro. Exchanges:
1 vegetable, 3 very lean meat, 1.5 fat. Carb choices: 0.5.
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 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 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 pepper, seeded
and finely chopped, 1 minced clove garlic; 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.
Broiling Directions: Preheat broiler. Coat unheated rack of a broiler pan
with cooking spray. Broil fish on unheated rack of broiler pan about 4
inches from heat for 8 to 12 minutes or until fish flakes easily when tested
with a fork, turning fish once halfway through broiling.
Diabetic Living Holiday Cooking