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Moroccan Swordfish with Caper-Yogurt Sauce

Lee Harrelson
Yield 4 servings (serving size: 1 steak and 2 tablespoons sauce)
Couscous or rice would complement this main dish seasoned with spices frequently used in North African cuisine.

Ingredients

  • Sauce:
  • 1/2 cup plain low-fat yogurt
  • 1 tablespoon chopped fresh mint
  • 1 1/2 teaspoons capers, drained
  • 1/4 teaspoon bottled minced garlic
  • Dash of salt
  • Dash of freshly ground black pepper
  • Fish:
  • 1 teaspoon paprika
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 4 (6-ounce) swordfish steaks (about 3/4 inch thick)
  • Cooking spray
  • Mint sprigs (optional)

Nutrition Information

  • calories 222
  • caloriesfromfat 29 %
  • fat 7.2 g
  • satfat 2.1 g
  • monofat 2.7 g
  • polyfat 1.6 g
  • protein 34.3 g
  • carbohydrate 3.1 g
  • fiber 0.6 g
  • cholesterol 66 mg
  • iron 1.8 mg
  • sodium 383 mg
  • calcium 73 mg

How to Make It

  1. To prepare sauce, combine the first 6 ingredients in a small bowl.

  2. To prepare fish, heat a nonstick grill pan over medium-high heat. Combine paprika and next 6 ingredients (through red pepper); sprinkle over both sides of fish. Lightly coat both sides of fish with cooking spray; add fish to pan. Cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with the sauce. Garnish with mint sprigs, if desired.