| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains | 1 | Servings | ||
INGREDIENTS
| 1 | lb | Fresh or frozzen swordfish |
| or halib ut steaks 3/4 | ||
| th | ||
| 1/2 | c | Tangerine or orange juice |
| 2 | T | Brown sugar |
| 2 | T | Red wine vinegar |
| 2 | Tangerines, peeled seeded | |
| and chop ped | ||
| 1 | Red onion, chopped 1/2c | |
| 2 | T | Snipped parsley |
| 1 | Jalapeno pepper, seeded and | |
| finely chopped opt. | ||
| 1 | Clove garlic, minced |
INSTRUCTIONS
Thaw frozen fish. Cut into serving size pieces. Combine tangerine juice, brown sugar and vinegar in a medium skillet. Bring just to boiling. Reduce heat and simmer, uncovered, 5-6 minutes or until mixture becomes syrupy, stirring often. Remove from heat. Spray the unheated rack of a broiler pan with nonstick cooking spray. Place fish on rack. Brush both sides of fish with 1 tablespoon of the juice mixture. Broil 4" from heat 6-8 minutes or until fish flakes easily with a fork. Meanwhile, for relish, combine chopped tnagerine, onion, parsley, jalapeno pepper and garllic in a medium bowl. Add remaining juice mixture. toss gently to mix. Serve fish with relish. 4 servings. Per serving: 202 cal., 5g fat, 45mg chol., 106mg sod., 16g carb., 1g fiber, 23g pro., 1/2 vegetable, 1/2 fruit and 3 meat exchanges. BH&G Low Calorie/Low Fat Recipes Spring 1995 Entered by Carolyn Shaw 1-95. Posted to MM-Recipes Digest V4 #4 by tbankerd@leading.net on Feb 02, 1999
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Nutrition (calculated from recipe ingredients)
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Calories: 234
Calories From Fat: 17
Total Fat: 2g
Cholesterol: 0mg
Sodium: 729mg
Potassium: 920.3mg
Carbohydrates: 50g
Fiber: 9.3g
Sugar: 38.9g
Protein: 9.9g