Moroccan Swordfish with Caper-Yogurt Sauce

4 Reviews
ADD YOUR REVIEW
Lee Harrelson
Yield
4 servings (serving size: 1 steak and 2 tablespoons sauce)
By David Bonom
May 2006
RECIPE BY Cooking Light

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)

Nutritional Information

  • Calories 222
  • Caloriesfromfat 29%
  • Fat 7.2g
  • Satfat 2.1g
  • Monofat 2.7g
  • Polyfat 1.6g
  • Protein 34.3g
  • Carbohydrate 3.1g
  • Fiber 0.6g
  • Cholesterol 66mg
  • Iron 1.8mg
  • Sodium 383mg
  • Calcium 73mg

How to Make It

Step 1

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

Step 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.

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Ratings & Reviews

oldruth's Review

oldruth
June 03, 2010
I made this pretty much to the letter of the recipe, although I sauteed it in a non-stick pan instead of a grill pan. The spice mixture on it was excellent, we loved the yogurt sauce, and I bet this would be good on the grill. I served it with whole wheat couscous flavored with ras al hanout (a CL recipe) and golden raisins. Also had boiled tiny beets and a spinach salad with strawberries & cantaloupe.

KatieMFT's Review

ktleyed
September 18, 2014
N/A

ktleyed's Review

KatieMFT
May 11, 2013
I was not crazy about this, I think I added too much salt. I grilled it and it was nice and moist, but just didn't really like the flavor of the recipe itself, though the sauce was good.
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