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Swordfish in Tomatillo and Cilantro Sauce

flickr image by comprock

Swordfish is among the favorites of both first timers and seasoned seafood eaters. It can be broiled, grilled, 
poached, baked, or kabobed.  Its meaty texture and mild flavor are two of the reasons why swordfish is so popular. Apart from its good taste, swordfish is a low-fat, low-calorie food choice. It is also a rich source of omega-3 fatty acids and other vitamins and minerals.

Swordfish in Tomatillo and Cilantro Sauce

2 lbs                 tomatillos
1 large              jalapeno chili
3 -4 gloves       garlic, minced
3                      shallots or ¼  onion
1 cube              chicken bouillon
1/3 cup             cilantro, chopped
12                    mint leaves (optional)
6pcs                  4-oz swordfish steaks
1 Tbsp             oil
Fresh ground pepper

  • Wash and peel tomatillos.
  • In toaster oven, roast first four ingredients for 15 minutes, or until tomatillos are tender.
  • Remove seeds from chili.
  • In a blender, puree roasted ingredients with bouillon, cilantro and mint (if desired).
  • Pour into a saucepan, and simmer for 20 minutes.
  • In large nonstick skillet, heat oil. Sauté fish for one minute on each side.
  •  Pour sauce over steaks, cover, and simmer for 15 to 20 minutes, depending on thickness.
  • Season with pepper.

Serves 6
Per serving: 170 calories; 32-percent fat, 20-percent carbohydrate, 48-percent protein.

Note that this low-calorie dish is more than 30-percent fat. Try to limit your daily fat intake to 30 percent of your total calories.