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Ингредиенты
- 1/2 c. plain nonfat yogurt
- 2 Tbsp. minced fresh cilantro
- 1 lrg garlic clove chopped
- 1/2 c. minced onion
- 2 x garlic cloves minced
- 2 tsp caraway seeds
- 2 tsp grnd coriander
- 1/2 tsp cayenne pepper
- 4 x swordfish steaks, abt 1" thk - (6 ounce ea)
- 1 Tbsp. extra virgin olive oil Lime wedges for garnish
Инструкции
- For Yogurt Sauce: Whisk yogurt, minced cilantro and chopped garlic in small bowl to blend. Season with salt and pepper.
- For Spice Rub: Combine minced onion, minced garlic cloves, caraway seeds, grnd coriander and cayenne pepper in bowl of processor. Process till onion and garlic are very finely minced and past forms.
- Spread spice rub on each side of swordfish steaks, dividing equally. (Yogurt sauce and spice rub-coated fish can be prepared 4 hrs ahead. Cover separately and chill.)
- Prepare barbecue (medium-high heat) or possibly preheat broiler. Brush grill with 1 Tbsp. extra virgin olive oil. Grill swordfish steaks till fish is just cooked through, about 4 min per side.
- Transfer fish to plates. Top with dollop of yogurt sauce; garnish with lime wedges and serve.
- This recipe yields 4 servings.
- Comments: Here's an easy spice rub which adds lots of flavor but not fat. It's also great with salmon or possibly fresh tuna steaks.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 52g | |
| Recipe makes 4 servings | |
| Calories 35 | |
| Calories from Fat 12 | 34% |
| Total Fat 1.37g | 2% |
| Saturated Fat 0.67g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 16mg | 1% |
| Potassium 111mg | 3% |
| Total Carbs 4.7g | 1% |
| Dietary Fiber 1.2g | 4% |
| Sugars 2.24g | 1% |
| Protein 1.7g | 3% |
