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Low Fat Broiled Swordfish with Sweet Red Pepper Sauce
1 tablespoon unsalted butter
1/4 c. nonfat milk
2 cloves garlic, minced
1/2 teaspoon paprika
pinch of salt
1 lb. swordfish steaks
1 c. dry white wine
1 teaspoon granulated garlic
1 large red bell pepper, diced
(makes 4 servings)
Preheat broiler for about 5 min. Place the butter in a small skillet over med. heat and add minced garlic and salt. Stir and sauté 1 min., then add wine and bell pepper. Bring to a simmer over medium-high heat and cook until wine evaporates, about 15 min. Transfer to a blender or small food processor, add milk and paprika, and process until smooth. Meanwhile, rinse steaks and pat dry. Rub both sides with granulated garlic. Broil fish 4 inches from flame for 4 minutes, then turn and broil an additional 3-4 minutes, depending on thickness of fish. Fish is done when mostly opaque but still barely translucent at the very center. Meanwhile, return sauce to pan over very low heat to just heat through. Distribute the cooked fish on 4 plates and top with sauce.
Per Serving:
Calories, 183; Protein, 20g.; Carbohydrates, 4g.; Sodium, 152 mg; Cholesterol, 40 mg; Fat, 5 g.
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
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Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
