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Lee Harrelson Photo by: Lee Harrelson

Moroccan Swordfish with Caper-Yogurt Sauce

Couscous or rice would complement this main dish seasoned with spices frequently used in North African cuisine.

Cooking Light MAY 2006

  • Yield: 4 servings (serving size: 1 steak and 2 tablespoons sauce)

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)

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 222
  • Calories from fat: 29%
  • Fat: 7.2g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 1.6g
  • Protein: 34.3g
  • Carbohydrate: 3.1g
  • Fiber: 0.6g
  • Cholesterol: 66mg
  • Iron: 1.8mg
  • Sodium: 383mg
  • Calcium: 73mg
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Moroccan Swordfish with Caper-Yogurt Sauce Recipe

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