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Dietitian's tip: Instead of lemon butter, this fish is served with roasted lemon or lime wedges for a cleaner, lighter taste.
Note: The Food and Drug Administration recommends that women who might become pregnant, pregnant women, nursing mothers and children younger than age 5 should avoid eating swordfish because it may contain high levels of mercury and other toxins. Substitutes for swordfish include halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.
Serves 4
Ingredients
- 2 lemons, quartered, seeds removed
- 1 tablespoon sugar
- 1/4 teaspoon sea salt
- 4 swordfish fillets, each 6 ounces
- 1/2 teaspoon canola oil
- 1/2 teaspoon chopped garlic
- 1/4 cup chopped parsley
Directions
Preheat the oven to 375 F.
In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.
Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.
Place the swordfish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes on each side.
Transfer the fish to individual plates. Squeeze 1 roasted lemon over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.
Nutritional Analysis
(per serving)| Serving size: 1 fillet | |||
| Calories | 280 | Cholesterol | 112 mg |
| Protein | 34 g | Sodium | 286 mg |
| Carbohydrate | 9 g | Fiber | trace |
| Total fat | 12 g | Potassium | 811 mg |
| Saturated fat | 3 g | Calcium | 47 mg |
| Monounsaturated fat | 5 g | ||
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