Swordfish With Mushroom And Tomato Sauce
|Butter flavored vegetable cooking spray||1|
|Reduced calorie margarine||2 Teaspoon|
|Swordfish steaks||16 Ounce (4 Pieces, 4 Ounce Each, 3/4 Inch Thick)|
|Chopped fresh shiitake mushrooms||2 Cup (32 tbs)|
|Seeded chopped tomato||1⁄2 Cup (8 tbs)|
|Chopped green onion||1⁄4 Cup (4 tbs)|
|Chablis/Other dry white wine||1⁄4 Cup (4 tbs)|
|Clam juice||1⁄4 Cup (4 tbs)|
|No salt added tomato paste||2 Tablespoon|
|Minced garlic||2 Teaspoon|
|Minced fresh thyme||1 Teaspoon|
|Ground cumin||14 Teaspoon|
|Lemon juice||1 Tablespoon|
Coat a large nonstick skillet with cooking spray; add margarine.
Place over medium heat until hot.
Add swordfish, and cook 3 minutes on each side; set aside, and keep warm.
Wipe skillet dry with a paper towel.
Coat skillet with cooking spray.
Add mushrooms, and saute 1 minute.
Add tomato and next 7 ingredients, stirring well.
Top with fish; cover and cook over medium heat 5 minutes or until fish flakes easily when tested with a fork.
Transfer fish to a serving platter.
Stir lemon juice into tomato mixture, and spoon over fish.
Serving size: Complete recipe
Calories 1172 Calories from Fat 349
% Daily Value*
Total Fat 38 g58.6%
Saturated Fat 5.2 g26.1%
Trans Fat 0 g
Cholesterol 180 mg60%
Sodium 834.4 mg34.8%
Total Carbohydrates 102 g34%
Dietary Fiber 14.2 g56.8%
Sugars 23 g
Protein 99 g198.1%
Vitamin A 78% Vitamin C 97.4%
Calcium 46.4% Iron 140.8%
*Based on a 2000 Calorie diet