HELPFUL HINTS
- Any type of non-oily fish such as halibut, tuna or flounder can be used instead of swordfish.
- One 12-ounce swordfish steak can be used instead of 2 6-inch steaks.
COUNTDOWN
- Preheat oven to 375 degrees.
- Toast pecans.
- Assemble the pesto sauce.
- Make swordfish.
- Make couscous while swordfish bakes.
SHOPPING LIST
To buy: 1 package broken pecans pieces, 1 container reduced-fat pesto sauce, 2, 6-ounce swordfish steaks, 1 small bottle low-sodium tomato juice, 1 package couscous, 1 ripe tomato and 1 bunch fresh cilantro
Staples: fat-free, low-sodium chicken broth, salt and black peppercorns.
Red tomato couscous and pesto swordfish combine for a colorful meal with lots of subtle flavors.
Toasting pecans for the pesto intensifies their flavor. They give added flavor to bought reduced-fat pesto for this quick meal.
Swordfish with Toasted Pecan Pesto
2 tablespoons coarsely chopped or broken pecan pieces
1/4 cup reduced-fat pesto sauce
2, 6-ounce swordfish steaks
Salt and freshly ground black pepper
Preheat oven to 375 degrees. Line a baking sheet with foil and add the pecans. Place in the oven while it is preheating for 2 to 3 minutes to toast the pecans. Remove from the oven and mix into the pesto sauce. Place swordfish on the same baking sheet. Sprinkle with salt and pepper to taste and spoon the pesto sauce on top of the fish. Place in the oven and bake for 10 minutes. Serves: 2
Per serving: 366 calories (50 percent from fat), 20.2 grams fat (3.8 grams saturated, 8.9 grams monounsaturated), 71 milligrams cholesterol, 37.8 grams protein, 4.9 grams carbohydrates, 1.6 grams fiber, 406 milligrams sodium.
Tomato Cilantro Couscous
1/3 cup low-sodium tomato juice
1/3 cup fat-free, low-sodium chicken broth
1/2 cup couscous
1/2 cup diced ripe tomato
1/4 cup chopped fresh cilantro
Salt and freshly ground black pepper
Combine tomato juice and chicken broth in a saucepan. Bring to a boil. Place the couscous in a large bowl. Pour the boiling liquid over the couscous and stir with a fork. Let stand 5 minutes. Add the tomato and cilantro and fluff with a fork to separate the grains. Add salt and pepper to taste. Serves: 2
Per serving: 183 calories (2 percent from fat), 0.4 grams fat (0.1 grams saturated, 0.1 grams monounsaturated), 0 milligrams cholesterol, 7.2 grams protein, 37.4 grams carbohydrates, 3.1 grams fiber, 39 milligrams sodium.
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