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If you are using frozen swordfish, place steaks into an airtight baggie and thaw in the refrigerator for 2-3 days.
If time is tight, you can thaw them more rapidly by unpackaging the steaks and immersing in COLD water. Gently separate steaks as they thaw.
NEVER thaw fish, seafood, meats, or poultry on the kitchen counter!
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| Swordfish Salad |
Ingredients
(4 servings - 24g protein and 6g carb per serving)
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| 1 lb |
fresh or frozen swordfish steaks (cut 1" thick) |
| 1 tbsp |
lemon juice |
| 1 tsp |
dried oregano |
| 1/4 tsp |
garlic salt |
| 1/4 tsp |
black pepper |
| 6 cups |
torn mixed salad greens |
| 12 |
cherry tomatoes (halved) |
| 3.5 oz |
roasted red sweet peppers (drained) |
| 1/4 cup |
salad oil |
| 3 tbsp |
vinegar |
| 1/4 tsp |
salt |
| 1/4 tsp |
ground red pepper |
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- Thaw fish under cold running water, if frozen.
- Rinse fish.
- Pat dry with paper towels.
- Brush fish with lemon juice.
- In small bowl, combine oregano, garlic salt, and pepper.
- Rub over fish.
- Spray unheated broiler rack with non-stick cooking spray.
- Preheat broiler.
- Arrange fish on broiler rack.
- Broil 4 inches from heat for 5 minutes.
- Carefully turn fish using wide spatula.
- Broil 3-7 minutes longer or until fish flakes easily with fork.
- Remove from broiler.
- Cool.
- Cut into bite-size strips.
- Arrange lettuce on four serving plates.
- Arrange fish and tomatoes atop lettuce.
- In blender or food processor, combine red peppers, salad oil vinegar, salt, and ground red pepper.
- Cover and blend until nearly smooth.
- Drizzle over salads.
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