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Grilled Swordfish on Herbed Couscous with Vegetable Minestrone

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Submitted by Agent Mummy

YIELD

4 servings

PREP

30 min

COOK

10 min

READY

40 min

Ingredients

Vegetable minestrone
1 15
TABLESPOON ML OLIVE OIL
1 1
CLOVE CLOVE GARLIC
pressed or, minced
2 473
CUPS ML VEGETABLES
finely diced
1 ½ 23
TABLESPOONS ML BASIL
chopped fresh
1 5
TEASPOON ML THYME
chopped fresh *
1 5
TEASPOON ML ROSEMARY LEAVES
leaves, chopped fresh
11.5 332.4
¼ 59
CUP ML CHICKEN BROTH
fat-free
¼ 1.3
TEASPOON ML WHITE PEPPER
Herbed couscous
1 ½ 355
CUPS ML CHICKEN BROTH
¼ 1.3
TEASPOON ML BLACK PEPPER
freshly ground
1 1
EACH EACH BAY LEAVES *
1 5
TEASPOON ML THYME
chopped fresh *
½ 2.5
TEASPOON ML ROSEMARY LEAVES
chopped fresh
1 5
TEASPOON ML OLIVE OIL
1 237
CUP ML COUSCOUS
Swordfish
1 ½ 680.4
POUNDS G SWORDFISH STEAKS
pieces, fresh *
1 1
X X THYME SPRIGS
fresh *

Directions

To make the vegetable minestrone, heat the oil in a large saucepan over medium heat.

Add the garlic and cook just until it starts to sizzle; do not brown.

Add the herbs, juice, stock and peper and bring to a boil.

Reduce heat to low and simmer for 3 minutes.

Set aside.

To make the couscous, combine the stock, pepper, herbs and oil in a small saucepan and bring to a boil.

Add the couscous, mix well and remove from the heat.

Cover tightly and allow to stand for at least 5 minutes, or until all of the liquid has been absorbed.

Set aside.

Wash the swordfish and pat it dry.

Rub the surface with a little olive oil and sprinkle with salt, freshly ground black pepper and herbs, if desired.

Cook over a charcoal grill or under a broiler just until it turns from translucent to opaque, about 3 to 4 minutes per side.

Do not overcook or the fish will become tough.

To serve, place a rounded ½ cup of couscous on each of 4 plates and top with a piece of grilled swordfish.

Spoon the minestrone around each serving, dividing it equally.

Garnish each serving with a sprig of fresh thyme or rosemary, if desired.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 290g (10.2 oz)
Amount per Serving
Calories 289 20% from fat
 % Daily Value *
Total Fat 6g 10%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 668mg 28%
Total Carbohydrate 16g 16%
Dietary Fiber 5g 21%
Sugars g
Protein 19g
Vitamin A 98% Vitamin C 45%
Calcium 5% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 

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