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Couscous Pilaf with Swordfish and Mango Stir-Fry
Source: dLife

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

Rating:
Prep Time: 20 minutes
Cook Time: 10 minutes
Difficulty: Intermediate

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
1 Fat , 1 1/2 Vegetables , 1/2 Fruits , 3 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 each  medium onions
2 each  medium garlic cloves
0 1/2 tsp  ground cumin
0 1/2 tsp  paprika
0 1/4 tsp  ground cinnamon
0 1/4 tsp  ground cayenne (red pepper)
1 1/2 cup  fat free reduced sodium chicken broth
5 oz  Couscous, dry
1 lb  swordfish steaks
1 each  Oranges, navels, fresh, 2 7/8"
3 tbsp  orange juice
1 tsp  cornstarch
1 tbsp  canola oil
2 each  medium garlic cloves
0 1/4 lb  fresh asparagus
0.3333 cup  chopped parsley
0 1/2 each  medium lemons
Directions
  1. In a medium saucepan, bring onion, garlic, cumin, paprika, ground cinnamon, cayenne pepper, and chicken broth to a rapid boil.
  2. Boil, uncovered, for 2 minutes. Stir in couscous, cover and remove from heat. Let stand 5 minutes.
  3. Meanwhile, cut the swordfish into 8 pieces of equal size. Set aside.
  4. Working over a small bowl to catch any juice, peel orange, removing all of the white pith. Slice crosswise into 4 slices. Set aside.
  5. Add the orange juice to any juice in the bowl, add cornstarch, stirring until dissolved. Set aside.
  6. Heat a large nonstick skillet or wok over high heat, swirl in the canola oil, and add the garlic.
  7. Stir fry for 15 seconds. Add the swordfish and asparagus and stir fry for 4 minutes, flipping the swordfish pieces carefully.
  8. Stir the sauce again and add to the wok.
  9. Continue to stir fry for another 1 to 2 minutes, until swordfish is opaque throughout and nicely coated.
  10. Add the orange slices and mint. Cook for another 30 seconds.
  11. To serve, fluff the couscous with a fork and pile into the center of a large platter.
  12. Cover and surround with swordfish stir fry mixture. Serve immediately.