Betty Crocker's Heart Healthy Cookbook shares a recipe! Melt-in-your-mouth swordfish steaks are the perfect base for this fresh and fruity salsa.
Grilled Swordfish with Papaya Salsa
- Prep Time 30 min
- Total 2 hr 30 min
- Servings 4
- Ingredients 12
Ingredients
Fish
- 4 swordfish, halibut or other firm fish steaks, 1 inch thick (about 1 1/2 lb)
- 1 tablespoon grated lime peel
- 1/4 cup lime juice
- 1/4 cup grapefruit juice
- 1/4 teaspoon salt
- 1 clove garlic, crushed
Salsa
- 1 large papaya, peeled, seeded and chopped (2 cups)
- 1/4 red bell pepper, finely chopped
- 2 to 3 tablespoons grapefruit juice
- 1 tablespoon finely chopped green onion
- 1 tablespoon finely chopped fresh cilantro
- 1/8 teaspoon salt
Instructions
-
Step1In ungreased 8-inch square (2-quart) glass baking dish, place fish steaks. In small bowl, mix remaining fish ingredients; pour over fish. Cover; refrigerate 2 hours to marinate. Meanwhile, in medium bowl, mix all salsa ingredients; cover and refrigerate.
-
Step2Set oven control to broil. Spray broiler pan rack with cooking spray. Remove fish from marinade; reserve marinade. Place fish on rack in broiler pan.
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Step3Broil fish with tops about 4 inches from heat about 16 minutes, turning and brushing with marinade after 8 minutes, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with salsa.
Nutrition
230
Calories
8g
Total Fat
30g
Protein
10g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 230
- Calories from Fat
- 70
- Total Fat
- 8g
- 12%
- Saturated Fat
- 2 1/2g
- 11%
- Trans Fat
- 0g
- Cholesterol
- 90mg
- 30%
- Sodium
- 310mg
- 13%
- Potassium
- 920mg
- 26%
- Total Carbohydrate
- 10g
- 3%
- Dietary Fiber
- 2g
- 6%
- Sugars
- 6g
- Protein
- 30g
% Daily Value*:
- Vitamin A
- 25%
- 25%
- Vitamin C
- 110%
- 110%
- Calcium
- 4%
- 4%
- Iron
- 6%
- 6%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
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