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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

Swordfish with Fresh Tomato Sauce
 
Source: dLife

Seasoned swordfish topped with fresh tomato sauce.

Rating:
Prep Time: 10 minutes
Cook Time: 25 minutes
Difficulty: EASY

Nutrition Facts

Makes 6 servings
Serving Size: 3 oz
Amount Per Serving
Calories 218.6
Total Carbs 6.5 g
Dietary Fiber 0.9 g
Sugars 3.1 g
Total Fat 8 g
Saturated Fat 1.7 g
Unsaturated Fat 6.3 g
Potassium 483.5 mg
Protein 26.3 g
Sodium 121 mg
Dietary Exchanges
1 Fat, 1 1/4 Vegetable, 4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
Fish
1.5 lb swordfish fillets
2 tbsp fresh lemon juice
1 tbsp olive oil

Sauce
0.25 cup white wine
4 fresh tomatoes , chopped
3 medium garlic cloves , minced
2 scallions , chopped
2 tsp fresh thyme , minced


Directions
1 With lemon juice and olive oil marinate the swordfish for 10 minutes at room temperature.
2 Heat the wine in a heavy skillet.
3 When the wine begins to boil, add the garlic and scallions. Sauté for 3 minutes.
4 Add the tomatoes and thyme to the mix. Boil together and then let simmer for 5 minutes.
5 Grill or broil the swordfish for 3-4 minutes per side.
6 Once the fish is completed, add the tomato sauce on top.


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Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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