Swordfish with Lemony Red Sauce

recipe
Lemon rind enlivens the flavor of the marinara, and it's a natural match for fish.

Yield:

4 servings (serving size: 1 steak and 1/2 cup sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 243
Caloriesfromfat 30 %
Fat 8.1 g
Satfat 2 g
Monofat 3.7 g
Polyfat 1.7 g
Protein 32.8 g
Carbohydrate 8.1 g
Fiber 2.2 g
Cholesterol 62 mg
Iron 1.9 mg
Sodium 560 mg
Calcium 37 mg

Ingredients

Cooking spray
4 (6-ounce) swordfish steaks (about 1 1/2 inches thick)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon grated lemon rind
Lemon wedges (optional)

Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with salt and pepper. 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.

Combine Basic Marinara and rind in a microwave-safe bowl; microwave at HIGH 3 minutes or until thoroughly heated. Serve with fish and lemon wedges, if desired.

Note:

Bruce Weinstein,

Cooking Light

October 2007
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