Swordfish with Cucumber Sauce
Yogurt, cucumber, and snipped mint leaves team up as a garden-fresh sauce for grilled fish steaks. A simple side dish of sautéed sweet peppers and onions, keeps it light.
2 fresh or frozen swordfish or halibut steaks, cut 3/4-inch thick (1 pound total)
1/3 cup plain low-fat yogurt
1/4 cup finely chopped cucumber
1 teaspoon snipped fresh mint or dill or 1/4 teaspoon dried mint, crushed, or dried dillweed
Nonstick cooking spray
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut each steak in half.
- For sauce, in a small bowl stir together yogurt, cucumber, mint or dill, and pepper. Cover and refrigerate until serving time.
- Coat an unheated grill rack with nonstick cooking spray.
- Grill fish steaks on prepared rack over medium-hot coals for 6 to 9 minutes or until fish is lightly browned. Turn and grill 2 to 3 minutes more or until fish flakes easily when tested with a fork.
- Serve fish with cucumber sauce.
Makes 4 servings.
Broiling Directions: Coat the unheated rack of a broiler pan with nonstick cooking spray. Place fish on rack. Broil 4 inches from the heat for 4 to 6 minutes or until fish is lightly browned. Turn and broil 2 to 3 minutes more or until fish flakes easily when tested with a fork.
Make-Ahead Tip: Prepare the sauce as above. Cover and chill up to 24 hours.
Nutritional Information Per Serving (1/4 of recipe): calories: 151, total fat: 5g, saturated fat: 1g, cholesterol: 46mg, sodium: 115mg, carbohydrate: 2g, fiber: 0g, protein: 23g, lean meat: 3diabetic exchange.
Recipe and photograph provided by Better Homes and Gardens - BHG.com a member of the Home and Family Network for the best of cooking, gardening, decorating and more. © 2003 Meredith Corporation. All Rights Reserved.