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Recipe: Swordfish with roasted lemons

Recipe: Swordfish with roasted lemons

Swordfish with roasted lemons — one of many healthy recipes from Mayo Clinic.

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.


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.


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

Exchange Data
Dash
Dairy 
Fats 
Fruits1/2 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits1/2 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories280 
Carbohydrate9 g 
Cholesterol112 mg 
Fibertrace 
Monounsaturatedfat5 g 
Potassium 
Protein34 g 
Saturatedfat3 g 
Servingsize1 fillet 
Sodium286 mg 
TotalFat12 g 

2011-07-01

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