Servings:
|
about
scaling
|
Cook Time: |
15 minutes |
Prep Time: |
30 minutes |
Cook Method: |
grilled |
Cook Temp: |
medium hot |
| |
| |
.................................................................................
1. Prepare grill.
2. To make the salsa, lightly brush tomatoes and shallots with first listed amount of olive oil. Place on grill. As the skin begins to char on one side of the tomato, turn it until most of the tomato has charred skin, about 5 minutes. Be careful not to burn the tomatoes. Turn the shallots as well, after 2 to 3 minutes on a side.
3. Place grilled shallots in a food processor and pulse until chopped. Quarter the tomatoes. Open the lid of the processor and add the tomatoes, balsamic vinegar, red wine vinegar, chopped cilantro, parsley, first listed amounts of salt and pepper, and second listed amount of olive oil. Pulse until just chopped; salsa should be chunky. Set aside. Alternatively if you do not have a food processor, mince the shallots and place in a medium bowl. Finely chop the tomatoes by hand and mix with the shallots, balsamic vinegar, red wine vinegar, chopped cilantro, parsley, salt, pepper, and remaining second listed amount of olive oil. Mix to combine and set aside.
4. To prepare the swordfish, combine the third listed amount of olive oil, cilantro, garlic, second listed amounts of salt and pepper in a small bowl. Pour into a flat pan. Add swordfish steaks and coat both sides.
5. Place swordfish on grill. Grill for about 5 minutes and flip. Then grill for another 5 minutes, depending on thickness. When swordfish is done, a knife can easily penetrate the flesh.
6. To serve, divide the swordfish among four plates and top with salsa.
Source: Courtesy of Hannaford Fresh Magazine, July/August 2006
Nutrition Facts |
|
Serving Size
(331g
)
|
|
Servings Per Container
2
|
| Amount Per Serving |
| Calories 520 |
Calories from Fat 300 |
| |
% Daily Value * |
| Total Fat 33g |
51% |
| Saturated Fat 6g |
30% |
| Trans Fat 0g |
|
| Cholesterol 85mg |
28% |
| Sodium 1070mg |
45% |
| Total Carbohydrate 9g |
3% |
| Dietary Fiber 1g |
4% |
| Sugars 4g |
|
| Protein 43g |
|
| Vitamin A 25% |
Vitamin C 40% |
| Calcium 4% |
Iron 15% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
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|
|
8 oz |
Medium tomato, stems and cores removed |
|
1 1/2 tsp |
Extra virgin olive oil |
|
1 1/2 tsp |
Balsamic vinegar |
|
1 1/2 tsp |
Red wine vinegar |
|
1/2 tsp |
Salt |
|
1/4 tsp |
Black pepper |
|
