The marinade for the swordfish also works well with tuna steaks, salmon, snapper, grouper, and any number of flavorful firm-fleshed fish.

Ingredients

1/4 cup chili sauce

2 tablespoons balsamic vinegar

2 teaspoons light brown sugar

2 teaspoons dark sesame oil

1/2 teaspoon ground ginger

1/4 teaspoon salt

4 swordfish steaks (6 ounces each)

Directions

1. In a shallow bowl, combine the chili sauce, vinegar, brown sugar, sesame oil, ginger, and salt. Add the swordfish and marinate in the refrigerator for at least 1 hour, turning the fish over midway.

2. Preheat the broiler. Spray a broiler pan with nonstick cooking spray. Lift the fish from the marinade and place on the broiler pan. Spoon any remaining marinade over the fish. Broil 4 to 6 inches from the heat for 4 to 6 minutes, or until the fish just flakes when tested with a fork. Makes 4 servings

Asian-Style Swordfish Salad Make a double batch of marinade (step 1) and transfer half of it to a large bowl to serve as salad dressing. Marinate the swordfish in the remaining marinade (in the refrigerator) and broil as directed. At serving time, to the bowl of reserved salad dressing, add 8 cups mixed salad greens, 1 cup mandarin orange or grapefruit sections, and 1 can (8 ounces) drained sliced water chestnuts. Toss together. Serve the broiled swordfish on a bed of the salad.

Nutrition Facts

per serving
calories 193
total fat 7.1g
saturated fat 1.6g
cholesterol 45mg
dietary fiber 0g
carbohydrate 8g
protein 24g
sodium 481mg
 

Good source of: niacin, omega-3 fatty acids, selenium, vitamin B12

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 31 Oct 2011

Last Modified: 06 Apr 2015