Moroccan Swordfish with Caper-Yogurt 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
-
To prepare sauce, combine the first 6 ingredients in a small bowl.
-
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.
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