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Swordfish with Roasted Corn & Pepper Salsa
The dry heat of a very hot (500°F) oven seals in the juices of these steaks, rendering them particularly moist. Try this method of cooking with any thick-cut fish steaks, such as halibut or tuna.
  • 1 package (10 ounces) frozen corn kernels, thawed
  • 1 medium red bell pepper, diced
  • 4 ounces cremini or white mushrooms, diced
  • 1 tablespoon extra-light olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 cup chopped cilantro
  • 1 small fresh jalapeño pepper, seeded and minced
  • 1/4 teaspoon grated lime zest
  • 2 teaspoons fresh lime juice
  • 1 teaspoon white wine vinegar
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder
  • 4 swordfish steaks (1-1/2 pounds total)
  • 1 lime, thinly sliced

1. Preheat oven to 500°F.

2. In medium bowl, toss corn, bell pepper and mushrooms with oil and 1/4 teaspoon each of salt and black pepper. Spread vegetable mixture on a nonstick baking sheet and roast on top rack of oven 15 minutes, stirring occasionally.

3. Transfer vegetable mixture to a bowl and let cool. Meanwhile, return baking pan to oven to preheat (for cooking fish).

4. Stir cilantro, jalapeño, lime zest, lime juice and vinegar into roasted vegetables.

5. In small bowl or cup, stir together cumin, chili powder and remaining 1/4 teaspoon each salt and black pepper. Rub spice mixture on both sides of swordfish. Cover one side of fish with lime slices and place fish on preheated baking sheet. Roast 8 minutes, or until just opaque in center.

6. Serve fish with roasted corn and pepper salsa on the side.


Nutritional Information
Per serving: 298 calories, 10g total fat, 2g saturated fat, 4.5g monounsaturated fat, 2.7g polyunsaturated fat, 2.3g dietary fiber, 33g protein, 20g carbohydrate, 59mg cholesterol, 417mg sodium,
Good source of: beta-carotene, potassium, vitamin B12, vitamin C.


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

Prep Time
35