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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

Couscous Pilaf with Swordfish and Mango Stir-Fry

Source: dLife

Stir fried swordfish with fruit and vegetables served over spiced couscous.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	468.3

Total Carbs	60.4 g

Dietary Fiber	6.0 g

Sugars	7.2 g

Total Fat	9.3 g

Saturated Fat	1.7 g

Unsaturated Fat	1.2 g

Potassium	338.1 mg

Protein	32.7 g

Sodium	293.2 mg

Dietary Exchanges 9.3 Fat, 1.0 Vegetables, 0.4 Fruits, 2.9 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each medium onions 2.0
2 each medium garlic cloves 0.5
0 1/2 tsp ground cumin 0.5
0 1/2 tsp paprika 0.25
0 1/4 tsp ground cinnamon 0.25
0 1/4 tsp ground cayenne (red pepper) 1.5
1 1/2 cup fat free reduced sodium chicken broth 5.0
5 oz Couscous, dry 1.0
1 lb swordfish steaks 1.0
1 each Oranges, navels, fresh, 2 7/8" 3.0
3 tbsp orange juice 1.0
1 tsp cornstarch 1.0
1 tbsp canola oil 2.0
2 each medium garlic cloves 0.25
0 1/4 lb fresh asparagus 0.3333
0.3333 cup chopped parsley 0.5
0 1/2 each medium lemons

Directions

In a medium saucepan, bring onion, garlic, cumin, paprika, ground cinnamon, cayenne pepper, and chicken broth to a rapid boil.
Boil, uncovered, for 2 minutes. Stir in couscous, cover and remove from heat. Let stand 5 minutes.
Meanwhile, cut the swordfish into 8 pieces of equal size. Set aside.
Working over a small bowl to catch any juice, peel orange, removing all of the white pith. Slice crosswise into 4 slices. Set aside.
Add the orange juice to any juice in the bowl, add cornstarch, stirring until dissolved. Set aside.
Heat a large nonstick skillet or wok over high heat, swirl in the canola oil, and add the garlic.
Stir fry for 15 seconds. Add the swordfish and asparagus and stir fry for 4 minutes, flipping the swordfish pieces carefully.
Stir the sauce again and add to the wok.
Continue to stir fry for another 1 to 2 minutes, until swordfish is opaque throughout and nicely coated.
Add the orange slices and mint. Cook for another 30 seconds.
To serve, fluff the couscous with a fork and pile into the center of a large platter.
Cover and surround with swordfish stir fry mixture. Serve immediately.