Swordfish with Creole Relish
Minutes Prep time: 10
Minutes Total time: 20
Servings: 4
Difficulty: easy
Minutes Prep time: 10
Minutes Total time: 20
Servings: 4
Difficulty: easy
1/2 medium tomato, seeded, finely chopped (1/2 med = about 1/2 cup)
1/4 cup chopped red bell pepper
1 teaspoon vegetable oil
1/4 cup finely chopped celery
1/4 cup chopped onion
1 teaspoon lemon juice
1 cloves garlic, minced
1/2 teaspoon dried oregano leaves
1/4 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
1/4 teaspoon granulated sugar
1/8 teaspoon salt
PAM® Original No-Stick Cooking Spray
3 teaspoons lemon juice
1 pound swordfish or halibut steaks (1 steak = 8 oz)
Hot pepper sauce and/or lemon wedges, optional
Nutrition information
Nutrient | Amount | % Daily Value |
---|---|---|
Calcium | 17 mg | 2% |
Carbohydrate | 3 g | 1% |
Cholesterol | 63 mg | 21% |
Total Fat | 8 g | 12% |
Iron | 1 mg | 4% |
Calories | 166 kcal | 8% |
Sodium | 160 mg | 7% |
Protein | 19 g | 39% |
Saturated Fat | 2 g | 9% |
Sugars | 2 g | 0 |
Vitamin C | 17 mg | 28% |
Preheat broiler. Place tomatoes and bell peppers in blender container; cover. Blend until almost smooth; set aside.
Add oil to small nonstick skillet; heat over medium heat 1 minute. Add celery, onions, 1 teaspoon lemon juice and the garlic; cook 7 minutes, or until vegetables are crisp-tender, stirring frequently. Add tomato mixture, oregano, basil, thyme, sugar and salt; mix well. Season with hot pepper sauce to taste, if desired. Cook 4 minutes, or until thickened, stirring frequently. Remove from heat; cover to keep warm.
Cut each fish steak crosswise in half. Spray broiler pan and rack with cooking spray. Place fish on rack; sprinkle evenly with the remaining 3 teaspoons lemon juice.
Broil, 4 to 6 inches from heat, 4 to 6 minutes, or until fish flakes easily with fork. Top each fish piece with about 2 tablespoons of the tomato mixture. Serve with the lemon wedges, if desired.
Swordfish with Creole Relish