Island Swordfish


Yield: 4 servings

Exchanges per serving:
3 Lean Meat
½ Fruit

Per serving:
Calories 178
Carbohydrate 8.2g
Protein 22.8g
Fat 5.3g
Cholesterol 44mg
Fiber 0.8g
Sodium 459mg

Ingredients:

½ cup chopped ripe mango
¼ cup peeled, seeded, and chopped papaya
2 tablespoons finely chopped celery
1 tablespoon minced fresh parsley
1 tablespoon lime juice
2 teaspoons finely chopped purple onion
1 teaspoon grated fresh ginger
1 teaspoon seeded, minced jalapeno pepper
2 tablespoons rice vinegar
2 tablespoons Dijon mustard
1 tablespoon plus 1 teaspoon low-sodium soy sauce
4 4-ounce swordfish steaks (¾ inch thick)
Vegetable cooking spray
Fresh parsley sprigs (optional)

Directions:

1. Combine first 8 ingredients in a small bowl, tossing gently.

2. Combine vinegar, mustard, and soy sauce in a small bowl; stir with a wire whisk until well blended. Brush over steaks.

3. Coat a grill rack with cooking spray; place on grill over medium-hot coals (350 to 400 degrees). Place steaks on rack, and grill, covered, 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango mixture. Garnish with parsley sprigs, if desired.

 

 

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