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Low Fat Grilled Arugula Stuffed Swordfish Steaks
4 (6-ounce) swordfish steaks (about 1-1/2 inches thick)
1/4 cup dry white wine
1/4 cup fresh lime juice
1/4 cup low-sodium soy sauce
1 teaspoon Dijon mustard
1 teaspoon grated peeled fresh ginger
1/2 teaspoon coarsely ground pepper
1/2 teaspoon dark sesame oil
1 garlic clove, minced
1/4 teaspoon salt
4 cups trimmed arugula
Cooking spray
Cut a horizontal slit through one side of each steak to form a deep pocket; set aside. Combine wine and next 7 ingredients (wine through garlic) in a large shallow dish; stir well. Add steaks, turning to coat. Cover and marinate in refrigerator 30 minutes.
Remove steaks from marinade, reserving marinade. Sprinkle salt into pockets of steaks; set aside. Add arugula to marinade; toss well. Remove arugula from marinade; discard marinade. Stuff about 3/4 cup arugula into each pocket; secure each pocket with a wooden pick.
Prepare grill. Place swordfish steaks on grill rack coated with cooking spray, and grill 5 minutes on each side or until fish flakes easily when tested with a fork.
Yield: 4 servings.
Nutritional Information:
CALORIES 234 (29% from fat); FAT 7.6g (sat 2g, mono 2.7g, poly 1.8g); PROTEIN 35.3g; CARB 3.4; FIBER 0g; CHOL 66mg; IRON 1.6mg; SODIUM 573mg; CALC 84mg
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
