Swordfish with roasted lemons
Dietitian's tip: Instead of lemon butter, this fish is served with roasted lemon wedges for a cleaner, lighter taste. Thin-skinned lemons work best. Limes also work well.
SERVES 4
Ingredients
2 lemons, quartered, seeds removed
1 tablespoon sugar
1/4 teaspoon sea salt
4 swordfish fillets, each 6 ounces
1/2 teaspoon canola oil
1/2 teaspoon chopped garlic
1/4 cup chopped parsley
Directions
Preheat the oven to 375 F.
In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.
Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.
Place the swordfish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 minutes on each side.
Transfer the fish to individual plates. Squeeze 1 roasted lemon over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.
Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 235 Cholesterol 66 mg
Protein 34 g Sodium 302 mg
Carbohydrate 9 g Fiber trace
Total fat 8 g Potassium 590 mg
Saturated fat 2 g Calcium 46 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1/2
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1/2
Meat and meat substitutes 5
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1/2
Meats, poultry and fish 2
http://www.mayoclinic.com/health/hea...ecipes/NU00567
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