Swordfish with roasted lemons

Dietician's Tip

If you're avoiding swordfish because of concerns about mercury, substitute another fish, such as halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.

Ingredients

  • 2 lemons, quartered, seeds removed
  • 1 tablespoon sugar
  • 1/4 teaspoon sea salt
  • 4 swordfish fillets, each 6 ounces
  • 1/2 teaspoon canola oil
  • 1/2 teaspoon chopped garlic
  • 1/4 cup chopped parsley

Directions

Heat the oven to 375 F.

In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.

Heat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.

Place the fish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes on each side.

Transfer the fish to individual plates. Squeeze 1 roasted lemon wedge over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 280
Total carbohydrate: 9 g
Cholesterol: 112 mg
Dietary fiber: Trace
Monounsaturated fat: 5 g
Protein: 34 g
Saturated fat: 3 g
Serving size: 1 fillet
Sodium: 287 mg
Total fat: 12 g

DASH Eating Plan Servings

Fruits: 1/2
Meats, poultry and fish: 5

Diabetes Meal Plan Choices

Fruits: 1/2
Meat and meat substitutes: 5

Mayo Clinic Healthy Weight Pyramid Servings

Fruits: 1/2
Protein and dairy: 2

Last Updated Jul 1, 2017


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