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Swordfish With Mushroom And Tomato Sauce

Diet.Chef's picture
  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.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

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

Swordfish With Mushroom And Tomato Sauce Recipe