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Grilled Swordfish with Black Bean and Corn Salsa

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  • Prep 45 min
  • Total 1 hr 15 min
  • Ingredientes 16
  • Porciones 6
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Enjoy this classic seafood dinner made with colorful and tasty salsa – a hearty meal.
por Qué Rica Vida Cocina
Actualizada Sep 20, 2016
  • Guardar
  • Comparte
  • Mantener la pantalla

Ingredientes

Swordfish

  • 1 teaspoon finely grated lime peel
  • 3 tablespoons lime juice
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cloves garlic, finely chopped
  • Liquid from canned tomatoes used in salsa (about 1/2 cup)
  • 3 swordfish steaks (10 to 12 oz each), cut in half

Salsa

  • 1 can (15 oz) Southwestern black beans, drained, rinsed
  • 1 can (11 oz) whole kernel corn, drained
  • 1 can (10 oz) original or mild diced tomatoes with green chiles, drained, liquid reserved
  • 4 medium green onions, chopped (1/4 cup)
  • 1 tablespoon olive oil
  • 2 teaspoons dry sherry or red wine vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Instrucciones

  • 1
    In shallow glass or plastic dish, mix all swordfish ingredients except the swordfish. Add swordfish; turn to coat with marinade. Cover; refrigerate at least 30 minutes but no longer than 2 hours to marinate.
  • 2
    Meanwhile, in medium bowl, mix all salsa ingredients. Let stand at room temperature.
  • 3
    Spray grill rack with cooking spray. Heat gas or charcoal grill. Remove fish from marinade; reserve marinade. Place fish on grill. Cover grill; cook over medium heat 15 to 20 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with room-temperature salsa.

Consejos de expertos

  • consejo 1
    Swordfish is a good choice because it contains omega-3 fatty acids. Combined with black beans and corn, this dish is a good source of many vitamins and minerals.

Información Nutricional

310 Calorías, 10g Grasa total, 31g Proteína, 25g Carbohidratos totales, 5g Azúcares

Información Nutricional

Porción: 1 Serving
Calorías
310
Calorías derivadas de la grasa
90
Grasa total
10g
15%
Grasa saturada
2g
11%
Grasas trans
0g
Colesterol
75mg
25%
Sodio
680mg
28%
Potasio
810mg
23%
Carbohidratos totales
25g
8%
Fibra dietética
7g
26%
Azúcares
5g
Proteína
31g
% Valor Diario*:
Vitamina A
15%
15%
Vitamina C
10%
10%
Calcio
8%
8%
Hierro
15%
15%
Intercambios:
1 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 4 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.

Más acerca de esta receta

  • Enjoy this classic seafood dinner made with colorful and tasty salsa – a hearty meal.
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