Here’s a simple yet flavorful three-ingredient main course that goes from oven to table in just 10 minutes. Simply stir together the sauce, spread it over a swordfish fillet, and bake until perfectly cooked.
Paired with a crunchy, refreshing summer vegetable salad, this quick and satisfying meal is ideal for a warm evening. Fresh, light, and full of flavor, it’s a complete dinner that comes together in minutes.
HELPFUL HINTS:
Salmon fillet can be used instead of swordfish.
Red or green bell can be used instead of yellow bell pepper
Any type of lettuce can be used instead of arugula.
COUNTDOWN:
Preheat oven to 350 degrees.
Mix mustard and orange marmalade together.
Bake swordfish.
Make salad.
SHOPPING LIST:
To buy: 3/4 pound swordfish, 1 jar Dijon mustard, 1 jar orange marmalade, 1 small zucchini, 1 cucumber, 1 yellow bell pepper, 1 package washed, ready-to-eat arugula, 1 container cherry tomatoes, 1 can reduced sodium cannellini beans, 1 bottle reduced-fat vinaigrette dressing, 1 orange for zest garnish
Staples: salt and black peppercorns.
Glazed Swordfish
6 tablespoons Dijon mustard
4 tablespoons orange marmalade
3/4 pound swordfish
Salt and freshly ground black pepper
2 tablespoons orange zest (optional garnish)
Preheat oven to 350 degrees. Add mustard and marmalade to a small bowl and stir to completely combine the ingredients. Set aside. Line a baking tray with foil or parchment paper and add the swordfish. Sprinkle both sides of the fish with salt and pepper to taste. Spread the mustard sauce on top of the swordfish. When the oven is 350 degrees, place the baking tray on the middle shelf and bake 10 minutes. A meat thermometer should read 123 degrees. Divide in half and place on two dinner plates. Sprinkle the orange zest on top.
Yield 2 servings.
Per serving: 343 calories (22 percent from fat), 8.4 g fat (2.0 g saturated, 3.6 g monounsaturated), 66 mg cholesterol, 35.5 g protein, 30.2 g carbohydrates, 2.2 g fiber, 666 mg sodium.
Crunchy Zucchini Salad
1 cup zucchini cubes (about 1/2 inch each)
1 cup cherry tomatoes
1/2 cup cucumber cubes (about 1/2 inch each)
1/2 cup yellow bell pepper cubes (about 1/2 inch each)
1 cup canned rinsed and drained reduced-salt cannellini beans
3 tablespoons reduced fat vinaigrette dressing
2 cups washed, ready-to-eat arugula
Add the zucchini, cherry tomatoes, cucumber, yellow bell pepper cubes and cannellini beans to a small bowl. Add the vinaigrette dressing and toss well. Divide the arugula in half and place on two dinner plates. Spoon the zucchini mixture over the arugula.
Yield 2 servings.
Per serving: 2.5 calories (11 percent from fat), 2.5 g fat (0.4 g saturated, 0.6 g monounsaturated), 1 mg cholesterol, 12.1 g protein, 36.3 g carbohydrates, 9.0 g fiber, 25 mg sodium.
Linda Gassenheimer is the author of more than 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.