Seafood Alternatives: shark, tuna, salmon or halibutNumber of Servings: 4Ingredients: 2 tablespoons reduced sodium soy sauce2 teaspoons brown sugar1 teaspoon ground cumin1 teaspoon sesame oil or vegetable oil1/4 teaspoon crushed red pepper1 clove garlic, minced4 (4 to 5 oz.) swordfish steaks4 green onions, diagonally sliced3 cups cooked ricered pepper slices for garnishInstructions: Combine soy sauce, brown sugar, cumin, sesame oils and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
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Number of Servings: 4Ingredients: 1/2 teaspoon black pepper1 pound swordfish, 1/2" thick cutlets1 tablespoon parsley, finely chopped2 tablespoons lemon juice2 teaspoons capersLemon roundsNutrition Information: Calories: 132
Protein: 19g
Carbohydrates: 0.70g
Fat: 5g
Cholesterol: 60mg
Sodium: 56mg
Instructions: Pepper swordfish cutlets and place on a broiling pan. Broil fish for 1-1/2 minutes on each side or until flesh turns opaque. Remove swordfish from broiling pan and place on a heated serving platter. Sprinkle with parsley, lemon juice and capers. Garnish with lemon rounds.
Source: Recipe and photo courtesy of California Seafood Council and Try-Foods International, Inc.
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Seafood alternatives: tuna, halibut, shark, salmon, chilean sea bassNumber of Servings: 4Ingredients: 1 (28-ounce) can diced tomatoes, undrained2 cups cubed, peeled potatoes1 cup frozen whole kernel corn1 cup frozen lima beans1 cup frozen sliced carrots1/2 cup water1/4 cup onion, chopped2 teaspoons reduced-sodium Worcestershire sauce1/4 teaspoon garlic powder3 drops hot sauce3/4 pound swordfish, cut into ¾ inch cubesNutrition Information: Calories: 276
Cholesterol: 22.66mg
Sodium: 440.44mg
Fat: 2.80g
Protein: 19.09g
Sat. Fat: 0.76g
Instructions: Combine all ingredients except swordfish in a Dutch oven. Bring to a boil; reduce heat, cover and simmer 30 minutes, stirring occasionally. Add swordfish; cover and simmer 10 minutes or until fish flakes easily.
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Number of Servings: 4Ingredients: 4 fish steaks (swordfish, tuna, salmon, halibut), 1-inch thick1 tablespoon plus ½ teaspoon lemon juice1 1/2 cups fresh mushrooms, sliced1/2 cup canned artichoke hearts, chopped2 tablespoons margarine, melted2 tablespoons all-purpose flour1 cup milk1/2 teaspoon paprika1/4 teaspoon saltInstructions: Brush fish with 1 tablespoon lemon juice; sprinkle with salt and 1/4 teaspoon paprika. Arrange in a lightly greased baking dish. Bake at 350°F for 25 minutes or until fish flakes easily when tested with a fork. Meanwhile, saute mushrooms in margarine in a skillet until tender. Sprinkle flour over mushrooms; stir and cook 1 minute. Gradually whisk in milk, stirring constantly. Stir in artichoke hearts. Cook, stirring constantly, until thickened. Add lemon juice and salt. Arrange steaks on a platter and top with sauce. Sprinkle with paprika.
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Number of Servings: 4Ingredients: 1/3 cup fat-free mayonnaise2 tablespoons bottled, sun-dried tomato vinaigrette salad1 1/2 tablespoons finely chopped fresh basil1 tablespoon lemon juice1 1/2 pounds swordfish, halibut, shark, tuna, or salmon steaksInstructions: Combine the first four ingredients in a small bowl; mix well. Set aside 4 t. mayonnaise mixture. Brush remaining mixture on both sides of swordfish steaks; set aside.
Coat a grill rack with vegetable cooking spray. Place steaks on grill 4 to 5 inches from medium-hot coals. Grill, turning once, just until fish begins to flake when tested with a fork, allowing about 6 to 8 minutes on each side.
To serve, transfer steaks to serving plates. Top each steak with 1 t. reserved mayonnaise mixture.
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Seafood alternatives: swordfish, shark, halibut, catfish, tilapia or salmon steaksNumber of Servings: 4Ingredients: 1/3 cup pineapple juice1 Tablespoon vegetable oil1 Tablespoon reduced-sodium soy sauceJuice of one lime4 (6-8 oz.) tuna steaks1 cup chopped fresh plums1 cup chopped fresh peaches1/2 cup chopped fresh pineapple1/4 cup finely chopped red bell pepper2 Tablespoons white wine vinegar2 Tablespoons minced fresh mintInstructions: Combine first four ingredients. Arrange tuna steaks in shallow glass dish; pour pineapple juice mixture over steaks. Cover and refrigerate for at least one hour. Meanwhile, combine remaining ingredients in a medium bowl; stir gently. Cover and refrigerate until needed. Coat a grill rack with vegetable cooking spray. Remove tuna from marinade and place on grill 4 to 5 inches above medium-hot coals (discard marinade). Grill just until fish begins to flake easily when tested with a fork, allowing about 10 minutes per inch of thickness, turning once during cooking. Serve at once with fruit salsa.
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May substitute swordfish, shark, tuna, or salmon.Number of Servings: 6Ingredients: 2 pounds halibut steaks, one-inch thick1/3 cup reduced-calorie Caesar salad dressing18 small Romaine lettuce leaves1/4 cup freshly grated Parmesan cheese2 tablespoons Caesar salad style croutonsInstructions: Place halibut in shallow dish. Pour salad dressing over fish. Cover and refrigerate 1 hour, turning once. Remove fish from marinade, set aside. Coat grill rack with vegetable oil cooking spray. Place fish on grill 4-5 inches above medium-hot coals. Grill, brushing with marinade and turning once, just until fish begins to flake when tested with a fork, about 8-10 minutes on each side. To serve, cut fish into 6 serving-size pieces. Arrange 3 lettuce leaves on individual serving plates; place fish on lettuce. Sprinkle each with Parmesan cheese and croutons.
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