KayCee
Joined: 22 Mar 2005
Posts: 3478
Location: Laura Trade Centre 13th Floor
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| Posted: Tue Dec 12, 2006 3:05 pm Post subject: Curry-rubbed Swordfish Steaks with Fresh Green Chutney |
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Curry-rubbed Swordfish Steaks with Fresh Green Chutney
Chutney:
1 (1-inch) piece peeled fresh ginger
3 scallions (white and green parts), cut into large pieces
1 cup fresh mint (leaves and some stems)
1 cup fresh cilantro (leaves and some stems)
1⁄4 cup plain low-fat yogurt
1 jalapeno, stemmed (ribs and seeds removed if you don't want it too hot)
1 tablespoon freshly squeezed lime juice
1⁄2 teaspoon kosher salt
1 to 2 tablespoons water, if needed
Fish:
1 teaspoon vegetable oil
1/2 teaspoon Madras-style curry powder
1/2 teaspoon kosher salt
Freshly ground black pepper
4 (6-ounce) swordfish steaks
Basmati rice, for serving, optional
Position a broiler pan on the rack closest to the broiler element and preheat to high.
For the chutney: With the machine running, drop the ginger into the bowl of a food processor and process until coarsely chopped. Scrape down the sides of the bowl, then add the scallions, mint, cilantro, yogurt, jalapeno, lime juice, and salt. Process to a textured sauce similar in consistency to pesto, adding water to adjust the consistency, if necessary. Transfer to a bowl and set aside.
For the fish: rub the oil, curry, salt and pepper on the fish. Carefully lay the swordfish on the preheated broiler pan and return to the broiler. Cook the steaks without turning until just cooked through more or until an instant-read thermometer inserted in the side registers about 135 degrees F, about 4 minutes. Transfer steaks to 4 plates and serve with the chutney and rice, if desired.
Nutritional Analysis per serving
Calories 245
Fat 9 grams
Saturated Fat 2 grams
Carbohydrates 5 grams
Fiber 1 gram
Protein 35 grams
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