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Cuban-Style Swordfish

With both grilling and broiling options, this seafood fish and salsa recipe makes a fantastic summer-fresh diabetic meal that calls for fewer than eight ingredients.

MAKES: 4 servings

CARB GRAMS PER SERVING: 6

Rated :

by 6 people

Nutrition Facts Per Serving:

Servings Per Recipe: 4
cal.(kcal): 190
Fat, total(g): 8
chol.(mg): 43
sat. fat(g): 2
carb.(g): 6
fiber(g): 3
pro.(g): 24
sodium(mg): 254

Diabetic Exchanges

Vegetables(d.e): 1
Lean Meat(d.e): 3
Fat(d.e): 2
Carb Choice(d.e): 1

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.

Variation

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.

Fresh Tomato Salsa

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

1/8 teaspoon ground black pepper

1. In a medium bowl, combine tomato, tomatillo, avocado, fresh cilantro, jalapeno chile pepper, garlic, lime juice, salt, and ground black pepper. Serve immediately or cover and chill for up to 4 hours.

Note

* Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

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