Grilled Swordfish Steaks
|Converted rice||1 Cup (16 tbs) (UNCLE BEN'S Brand)|
|Swordfish steaks||16 Ounce (4 pieces, 4 ounces each, 1 inch thick)|
|Caribbean jerk seasoning||3 Tablespoon|
|Canned crushed pineapple in juice||8 Ounce, drained (1 can)|
|Macadamia nuts||1⁄3 Cup (5.33 tbs), chopped|
1 As per the package directions, cook rice.
2 Coat both the sides of swordfish steaks with jerk seasoning, during the last 10 minutes of cooking.
3 Lightly spray the grid of preheated grill with nonstick cooking spray.
4 Grill the swordfish over medium coals for 10 to 12 minutes or until fish flakes easily when tested with fork, turning after 5 minutes.
5 Stir pineapple, nuts and honey into the hot cooked rice.
6 Serve the fish with rice.
Calories 360 Calories from Fat 125
% Daily Value*
Total Fat 14 g22.2%
Saturated Fat 2.4 g11.8%
Trans Fat 0 g
Cholesterol 45 mg15%
Sodium 217.9 mg9.1%
Total Carbohydrates 31 g10.4%
Dietary Fiber 1.4 g5.5%
Sugars 9.3 g
Protein 25 g50.8%
Vitamin A 2% Vitamin C 7.9%
Calcium 10.4% Iron 16.3%
*Based on a 2000 Calorie diet