|Recipe excerpted from The Breast Health Cookbook |
by Robert Arnot, M.D., Barbara Sutherland, Ph.D. and Rita Mitchell, R.D
Used with permission from www.twbookmark.com
Swordfish has a mild flavor that appeals to many people. The swordfish can be cooked over an outdoor grill. The Roasted Corn and Red Pepper Salsa provides a Southwestern flair and looks elegant on the swordfish. The wonderful flavors of the salsa complement the mild-tasting swordfish. Salmon or trout may be substituted for the swordfish.
YIELD: 2 SERVINGS
PREPARATION TIME: 25 MINUTES
COOKING TIME: 10 MINUTES
1 ear sweet corn
1 medium sweet red pepper
1 teaspoon olive oil
2 (4-ounce) portions swordfish
1 teaspoon chopped cilantro
1 teaspoon salt
Preheat oven to 400 degrees.
1. Remove husks and silk from corn. Rinse corn and cut kernels from cob. Place on foil-lined cookie sheet.
2. Remove stem, seeds, and membranes from pepper. Rinse pepper; place on cookie sheet with corn.
3. Roast corn and pepper in oven for 15 minutes. Remove from oven; let cool. Preheat broiler.
4. Spread the olive oil over both sides of each portion of fish. Place on grilling rack; broil for 5 minutes on each side, or until fish flakes easily with a fork.
5. Meanwhile, peel loose skin from pepper, dice finely. Combine pepper, corn, cilantro, and salt. Stir lightly to mix.
6. Serve fish topped with salsa.
Estimated nutrients per serving:
Total protein (grams): 21
Soy protein (grams): 0
Total carbohydrate (grams): 14
Total fat (grams): 6
Total fiber (grams): 2
Total fruit and vegetable (servings): 1
For prostate protection: To eliminate animal products, omit nonfat yogurt.
© 2001 by Robert Arnot, M.D., Barbara Sutherland, Ph.D. and Rita Mitchell, R.D.