Orange-Marinated Swordfish with Sautéed Peppers
Should the swordfish you buy for this fragrant dish have any flesh that is darkish in color, almost reddish-brown, remove it as it tends to be bitter when cooked.
1/3 cup frozen orange juice concentrate, thawed
1/2 cup water
2 teaspoons grated orange zest
1 teaspoon cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless swordfish steak, cut into 4 equal serving pieces
2 teaspoons olive oil
3 large red bell peppers, thinly sliced
1 In a shallow baking dish, mix the orange juice concentrate, water, 1 teaspoon of the orange zest, the cumin, and 1/8 teaspoon each of the salt and black pepper. Add the swordfish and turn to coat with the juice mixture. Cover and let stand at room temperature for at least 15 (or in the refrigerator for up to 45 minutes).
2 Preheat the broiler. Spray the broiler pan rack with nonstick cooking spray.
3 Meanwhile, in a large nonstick skillet, heat the oil over high heat. Add the bell peppers, the remaining 1 teaspoon orange zest, the remaining 1/8 teaspoon each salt and black pepper, and 2 tablespoons of water. Toss to coat well. Reduce the heat to medium and sauté the peppers until tender, 8 to 10 minutes. Transfer the peppers to a warmed serving platter and cover loosely to keep warm. (Set the skillet aside for boiling the marinade in Step 5.)
4 Reserving the marinade, transfer the swordfish to the broiler pan and broil 3 to 4 inches from the heat for 4 to 5 minutes per side, or until the fish is just opaque in center.
5 Pour the marinade into the skillet, bring it to a boil, and boil for 1 minute. Place the swordfish on top of the peppers and pour the hot marinade over both.
Makes 4 servings.
Per serving: 188 calories, 5.8g total fat (1.2g saturated), 30mg cholesterol, 2.8g dietary fiber, 18g carbohydrate, 17g protein, 219mg sodium.