Indian Scented Swordfish


Indian-Scented Swordfish


1 t Ginger (fresh pared root, minced)
1 clv Garlic (minced)
1⁄2 t Curry Powder (mild or hot)
1⁄4 t Cumin (ground)
1 pn salt
1 pn Turmeric (ground)
2 Swordfish Steaks (6 oz each)
2 T Yogurt (FF)
1 T Cilantro (fresh, minced)


In small bowl, combine ginger, garlic, curry powder, cumin, salt, turmeric and 1/4 teas. water, stirring to form a paste; rub into fish on all sides. Place fish into 9” square or round microwavable baking dish, with thickest part of each steak facing edge of dish. With vented cover, microwave on High (100% power) 5 minutes, rotating dish one-quarter turn after 3 minutes. With slotted spatula, transfer fish to serving platter; keep warm. Strain pan juices into small bowl; stir in yogurt cheese and cilantro. Top fish with yogurt cheese mixture.

Yield: 2 servings


PER SERVING: 190 Calories, 6 g Total Fat, 2 g Saturated Fat, 57 mg Cholesterol, 208 mg Sodium, 2 g Total Carbohydrate, 0 g Dietary Fiber, 30 g Protein, 44 mg Calcium.