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Swordfish with roasted lemons

July 1, 2017

Recipe

Instead of lemon butter, this fish is served with roasted lemon wedges for a cleaner, lighter taste.

Serves 4

If you're avoiding swordfish because of concerns about mercury, substitute another fish, such as halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.

Heat the oven to 375 F.

In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.

Heat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.

Place the fish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes on each side.

Transfer the fish to individual plates. Squeeze 1 roasted lemon wedge over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.

2 lemons, quartered, seeds removed
1 tablespoon sugar
1/4 teaspoon sea salt
4 swordfish fillets, each 6 ounces
1/2 teaspoon canola oil
1/2 teaspoon chopped garlic
1/4 cup chopped parsley

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1/2 Fruits Grains and grain products 5 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) 1/2 Fruits 5 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats 1/2 Fruits 2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 280 Calories 9 g Total carbohydrate 112 mg Cholesterol Trace Dietary fiber 5 g Monounsaturated fat Potassium 34 g Protein 3 g Saturated fat 1 fillet Serving size 287 mg Sodium 12 g Total fat