Broiled Swordfish With Tangerine Onion Relish ^ Recipe
Yield: 1 servingsRecipe by luhu.jp
Ingredients:
1 lbs: Fresh or frozzen swordfish,
-and chopped,
-or halibut steaks, 3/4"
1 medium: Red onion, chopped, 1/2C
-thick,
2 tbsp: Snipped parsley,
1/2 cup: Tangerine or orange juice,
1 small: Jalapeno pepper, seeded and
2 tbsp: Brown sugar,
-finely chopped, opt.
2 tbsp: Red wine vinegar,
1 large: Clove garlic, minced
2 medium: Tangerines, peeled, seeded
Directions:
Thaw frozen fish. Cut into serving size pieces. Combine tangerine
juice, brown sugar and vinegar in a medium skillet. Bring just to
boiling. Reduce heat and simmer, uncovered, 5-6 minutes or until
mixture becomes syrupy, stirring often. Remove from heat. Spray the
unheated rack of a broiler pan with nonstick cooking spray. Place
fish on rack. Brush both sides of fish with 1 tablespoon of the juice
mixture. Broil 4" from heat 6-8 minutes or until fish flakes easily
with a fork. Meanwhile, for relish, combine chopped tnagerine, onion,
parsley, jalapeno pepper and garllic in a medium bowl. Add remaining
juice mixture. toss gently to mix. Serve fish with relish. 4 servings.
Per serving: 202 cal., 5g fat, 45mg chol., 106mg sod., 16g carb., 1g
fiber, 23g pro., 1/2 vegetable, 1/2 fruit and 3 meat exchanges.
BH&G Low Calorie/Low Fat Recipes Spring 1995 Entered by Carolyn Shaw
1-95. Submitted By CAROLYN SHAW On 02-02-95
Source from luhu.jp
juice, brown sugar and vinegar in a medium skillet. Bring just to
boiling. Reduce heat and simmer, uncovered, 5-6 minutes or until
mixture becomes syrupy, stirring often. Remove from heat. Spray the
unheated rack of a broiler pan with nonstick cooking spray. Place
fish on rack. Brush both sides of fish with 1 tablespoon of the juice
mixture. Broil 4" from heat 6-8 minutes or until fish flakes easily
with a fork. Meanwhile, for relish, combine chopped tnagerine, onion,
parsley, jalapeno pepper and garllic in a medium bowl. Add remaining
juice mixture. toss gently to mix. Serve fish with relish. 4 servings.
Per serving: 202 cal., 5g fat, 45mg chol., 106mg sod., 16g carb., 1g
fiber, 23g pro., 1/2 vegetable, 1/2 fruit and 3 meat exchanges.
BH&G Low Calorie/Low Fat Recipes Spring 1995 Entered by Carolyn Shaw
1-95. Submitted By CAROLYN SHAW On 02-02-95
Source from luhu.jp