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Orange-Marinated Swordfish with Sautéed Peppers
Should the swordfish you buy for this fragrant dish have any flesh that is darkish in color, almost reddish-brown, remove it as it tends to be bitter when cooked. For safety's sake, bring a marinade used for a sauce to a full boil before serving.
  • 1/3 cup frozen orange juice concentrate, thawed
  • 1/2 cup water
  • 2 teaspoons grated orange zest
  • 1 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 pound skinned swordfish steak, cut into 4 equal serving pieces
  • 2 teaspoons olive oil
  • 3 large red bell peppers, thinly sliced

1. In shallow baking dish, mix orange juice concentrate, water, 1 teaspoon of orange zest, the cumin and 1/8 teaspoon each salt and black pepper. Add swordfish and turn to coat with juice mixture. Cover and let stand at room temperature at least 15 and up to 45 minutes.

2. Preheat broiler. Spray broiler pan rack with nonstick cooking spray.

3. Meanwhile, in large nonstick skillet, heat oil over high heat. Add bell peppers, remaining 1 teaspoon orange zest, remaining 1/8 teaspoon each salt and black pepper, and 2 tablespoons water. Toss to coat well. Reduce heat to medium and sauté peppers until tender, 8 to 10 minutes. Transfer peppers to a warmed serving platter and cover loosely to keep warm. (Keep skillet for boiling marinade in Step 5.)

4. Reserving marinade, transfer swordfish to prepared broiler pan and broil 3 to 4 inches from heat for 4 to 5 minutes per side, or until fish is just opaque in center.

5. Pour marinade into skillet, bring it to a boil and boil 1 minute. Place swordfish on top of peppers and pour hot marinade over both.


Nutritional Information
Per serving: 221 calories, 7.4g total fat, 1.6g saturated fat, 3.4g monounsaturated fat, 1.3g polyunsaturated fat, 1.4g dietary fiber, 24g protein, 14g carbohydrate, 44mg cholesterol, 271mg sodium.
Good source of: beta-carotene, vitamin B12, vitamin C.



Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45