- 1 teaspoon cardamom pods
- 3/4 cup refrigerated carrot juice
- About 1 1/2 teaspoons rice vinegar
- 1 teaspoon cornstarch
- 1/2 teaspoon sugar
- 1 pound boned, skinned swordfish or halibut
- 1 teaspoon olive oil
- 1/4 teaspoon coarse-ground pepper
- 1 tablespoon minced fresh chives (optional)
- calories 171
- caloriesfromfat 30 %
- protein 23 g
- fat 5.7 g
- satfat 1.4 g
- carbohydrate 5.5 g
- fiber 0.0 g
- sodium 116 mg
- cholesterol 44 mg
How to Make It
Crush cardamom pods; remove black seed.
In a 1- to 1 1/2-quart pan, mix cardamom seed, carrot juice, 1 1/2 teaspoons vinegar, cornstarch, and sugar until well blended. Stir over high heat until mixture boils; reduce heat to low and simmer, stirring occasionally, until reduced to 1/2 cup, 7 to 9 minutes. Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt and more vinegar if desired. Pour sauce through a fine strainer into a bowl.
Meanwhile, rinse fish, pat dry, and cut into 4 equal portions. Rub fish all over with olive oil and sprinkle lightly with salt. Set a 10- to 12-inch nonstick frying pan (with ovenproof handle) over high heat. When pan is hot, add fish and turn as needed to brown on both sides, 2 to 3 minutes total. Sprinkle pepper evenly over fish.
Put pan with fish in a 400° oven; bake until fish is opaque but still moist-looking in center of thickest part (cut to test), 5 to 7 minutes.
Transfer fish to rimmed plates. Spoon sauce evenly around fish and sprinkle with chives.