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Grilled Swordfish on Herbed Couscous with Vegetable Minestrone

 

24

Yield

4

servings

Prep

30

min

Cook

10

min

Ready

40

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

Vegetable minestrone
1 tablespoon olive oil
1 clove garlic
pressed or, minced
2 cups vegetables
finely diced
1 ½ tablespoons basil
chopped fresh
1 teaspoon thyme
chopped fresh
*
1 teaspoon rosemary leaves
leaves, chopped fresh
11.5 ounces vegetable juice cocktail
¼ cup chicken broth
fat-free
¼ teaspoon white pepper
*
Herbed couscous
1 ½ cups chicken broth
¼ teaspoon black pepper
freshly ground
*
1 each bay leaves
*
1 teaspoon thyme
chopped fresh
*
½ teaspoon rosemary leaves
chopped fresh
*
1 teaspoon olive oil
1 cup couscous
Swordfish
1 ½ pounds swordfish steaks
pieces, fresh
*
1 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

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Nutrition Facts

Serving Size 290g (10.2 oz)
Amount per Serving
Calories 28920% of calories 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?

 

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