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Prep 35min
Total1hr5min
Ingredients9
Servings4
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Ingredients
Swordfish
3
garlic cloves, minced
2
teaspoons grated lime peel
1/2
teaspoon salt
4
(6-oz.) swordfish steaks
Pineapple Salsa
1
(8-oz.) can pineapple tidbits in unsweetened juice, drained, reserving liquid
1/4
cup chopped red bell pepper
2
tablespoons chopped red onion
1
tablespoon chopped fresh cilantro
1
jalapeño chile, finely chopped
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Steps
1
Finely chop garlic, lime peel and salt together. Rub onto surface of swordfish steaks.
2
Heat oven to 450°F. Cut four 15x12-inch pieces of foil. Place 1 swordfish steak in center of each piece of foil. Wrap packet securely using double-fold seals. Place packets on cookie sheet. Refrigerate 30 minutes.
3
Bake at 450°F. for 10 to 12 minutes or until fish flakes easily with fork.
4
Meanwhile, in medium bowl, combine all salsa ingredients and 2 tablespoons of the reserved pineapple juice; mix well. Serve salsa with fish.
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Another meaty, firm-fleshed fish, such as halibut, can be used in place of the swordfish.
The swordfish can be baked in parchment paper instead of foil. For each piece of fish, fold a piece of parchment paper in half and trim into a half-heart shape large enough to hold a piece of fish. Open heart, place fish on one side of heart. To seal food inside, fold edges in overlapping pleats and twist end shut. En papillote is the French expression for this cooking method.
The pineapple salsa also goes nicely with grilled chicken or pork.
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Nutrition Facts
Serving Size:1 Serving
Calories
210
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
2g
10%
Cholesterol
60mg
20%
Sodium
410mg
17%
Total Carbohydrate
7g
2%
Dietary Fiber
1g
4%
Sugars
5g
Protein
31g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
35%
35%
Calcium
2%
2%
Iron
10%
10%
Exchanges:
1/2 Fruit; 1/2 Other Carbohydrate; 4 1/2 Very Lean Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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