02-18-2005, 05:59 AM
Swordfish with Cucumber Sauce
Ingredients 2 fresh or frozen swordfish or halibut steaks, cut 3/4 inch thick (1 pound total) 1/3 cup plain low-fat yogurt 1/4 cup finely chopped cucumber 1 teaspoon snipped fresh mint or dill or 1/4 teaspoon dried mint, crushed, or dried dillweed Dash pepper Nonstick cooking spray
Directions 1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut each steak in half. 2. For sauce, in a small bowl stir together yogurt, cucumber, mint or dill, and pepper. Cover and refrigerate until serving time. 3. Coat an unheated grill rack with nonstick cooking spray. Grill fish steaks on prepared rack over medium-hot coals for 6 to 9 minutes or until fish is lightly browned. Turn and grill 2 to 3 minutes more or until fish flakes easily when tested with a fork. 4. Serve fish with cucumber sauce. Makes 4 servings. Broiling Directions: Coat the unheated rack of a broiler pan with nonstick cooking spray. Place fish on rack. Broil 4 inches from the heat for 4 to 6 minutes or until fish is lightly browned. Turn and broil 2 to 3 minutes more or until fish flakes easily when tested with a fork. Make-Ahead Tip: Prepare the sauce as above. Cover and chill up to 24 hours.
Nutritional Information Nutritional facts per serving
calories: 151, total fat: 5g, saturated fat: 1g, cholesterol: 46mg, sodium: 115mg, carbohydrate: 2g, fiber: 0g, protein: 23g, lean meat: 3diabetic exchange
Ingredients 2 fresh or frozen swordfish or halibut steaks, cut 3/4 inch thick (1 pound total) 1/3 cup plain low-fat yogurt 1/4 cup finely chopped cucumber 1 teaspoon snipped fresh mint or dill or 1/4 teaspoon dried mint, crushed, or dried dillweed Dash pepper Nonstick cooking spray
Directions 1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut each steak in half. 2. For sauce, in a small bowl stir together yogurt, cucumber, mint or dill, and pepper. Cover and refrigerate until serving time. 3. Coat an unheated grill rack with nonstick cooking spray. Grill fish steaks on prepared rack over medium-hot coals for 6 to 9 minutes or until fish is lightly browned. Turn and grill 2 to 3 minutes more or until fish flakes easily when tested with a fork. 4. Serve fish with cucumber sauce. Makes 4 servings. Broiling Directions: Coat the unheated rack of a broiler pan with nonstick cooking spray. Place fish on rack. Broil 4 inches from the heat for 4 to 6 minutes or until fish is lightly browned. Turn and broil 2 to 3 minutes more or until fish flakes easily when tested with a fork. Make-Ahead Tip: Prepare the sauce as above. Cover and chill up to 24 hours.
Nutritional Information Nutritional facts per serving
calories: 151, total fat: 5g, saturated fat: 1g, cholesterol: 46mg, sodium: 115mg, carbohydrate: 2g, fiber: 0g, protein: 23g, lean meat: 3diabetic exchange