Swordfish with Roasted Lemons - 9g Carbs, Trace Fiber
From: www.mayoclinic.com
Dietitian's tip: Instead of lemon butter, this fish is served with
roasted lemon or lime wedges for a cleaner, lighter taste.
Note: The Food and Drug Administration recommends that women who might
become pregnant, pregnant women, nursing mothers and children younger
than age 5 should avoid eating swordfish because it may contain high
levels of mercury and other toxins. Substitutes for swordfish include
halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.
Serves: 4
2 lemons, quartered, seeds removed
1 Tbsp sugar
1/4 tsp sea salt
4 swordfish fillets, each 6 ounces
1/2 tsp canola oil
1/2 tsp chopped garlic
1/4 cup chopped parsley
Preheat the oven to 375 degrees 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 the 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.
Serving size: 1 fillet
Nutrition per Serving:
280 Calories, 12g Total Fat, 3g Saturated Fat, 5g Monounsaturated Fat,
112mg Cholesterol, 286mg Sodium, 9g Total Carbs, Trace Dietary Fiber,
34g Protein
Mayo Clinic Healthy Weight Pyramid Servings:
1/2 Fruits, 2 Protein and dairy
Diabetes Meal Plan Exchanges:
1/2 Fruits, 5 Meat and meat substitutes
Dash Eating Plan Servings:
1/2 Fruits, 5 Meats, poultry and fish
