With grilling and broiling options, Pinky’s fish-and-salsa medley makes a fantastic meal any time of year.
PER SERVING: 190 calories 8 g total fat (2 g sat. fat),
43mg cholesterol 254 mg sodium 3g fiber 24g protein
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 (right)
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.
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 jalapeño pepper, seeded and finely chopped (see tip, page 104); 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 un-heated 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.