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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Asian Swordfish
 
Source: dLife

Grilled swordfish with soy sauce and mushrooms.

Rating:
Prep Time: 10 minutes
Cook Time: 8 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 341.5
Total Carbs 6.3 g
Dietary Fiber 0.9 g
Sugars 3.7 g
Total Fat 15 g
Saturated Fat 3.2 g
Unsaturated Fat 11.9 g
Potassium 951.3 mg
Protein 41.3 g
Sodium 399.8 mg
Dietary Exchanges
2 1/4 Fat, 1/2 Vegetable, 5 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
3 tbsp Wine, rice, Japanese (or sherry)
2 tbsp low sodium soy sauce
3 tsp sesame oil , divided (dark)
2 tsp fresh ginger root , minced
2 tsp sugar
0.25 tsp black pepper
1.5 lb swordfish fillets (halibut or salmon fillets)
1 tbsp vegetable oil
1 lb fresh mushroom slices
2 floz fresh chopped green onion , or sliced
0.25 cup fresh cilantro
1 pinch salt


Directions
1 In a 2-quart dish, combine wine, soy sauce, 2 teaspoons sesame oil, ginger, sugar and pepper. Add swordfish; turn to coat. Cover and refrigerate at least 2 hours.
2 Heat vegetable oil in medium skillet over high heat. Add mushrooms, cook and stir until well browned. Remove from heat, stir in onions, cilantro, salt and remaining 1 teaspoon sesame oil, keep warm.
3 Remove swordfish from marinade, discard marinade. Lightly oil grill to prevent sticking. Grill swordfish over medium-hot coals about 4 minutes per side until swordfish flakes easily when tested with fork. Spoon mushroom mixture over swordfish. Serve.


Additional Information
When grilling, consider using a grill basket for fish because it can break apart easily. Spray the basket with nonstick cooking spray or lightly brush with vegetable oil before adding the fish.


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