A Word about Portion Sizes
When you cook fish, be sure to keep portion sizes in mind. Because fish loses water when cooked, a raw 8 oz. steak will yield a 6 oz. portion after cooking.
Daily Requirements
The recommended daily protein intake for an adult is 0.8 grams for every kilogram (2.2 lbs.) of body weight per day. This means that if you weigh 160 lbs., you need about 58 grams of protein each day. Depending on your weight and the type of fish you choose, one portion of fish could satisfy a large percentage of your daily requirement for protein. A few with the highest protein content are as follows:
- Swordfish: 43.16 grams per 6 oz. portion
- Canned Tuna (Light, canned in water): 43.36 grams per 6 oz. portion
- Yellowfin Tuna: 50.94 grams per 6 oz. portion
Recipes
Grilled Marinated Swordfish
White wine, lemon juice, and soy sauce flavor this marinade for swordfish steaks cooked out on the grill.
| Cook Time: |
10-12 minutes |
| Total Time: |
1 hour, 20 minutes |
| Ingredients: |
- 4 cloves garlic
- ⅓ cup white wine
- ¼ cup lemon juice
- 2 tablespoons soy sauce
- 2 tablespoons olive oil
- 1 tablespoon poultry seasoning
- ¼ teaspoon salt
- ⅛ teaspoon pepper
- 4 swordfish steak portions (approx. 1½ to 2 pounds total)
- 1 tablespoon chopped fresh parsley (optional)
- 4 slices lemon, for garnish (optional)
|
| Preparation: |
- In a glass baking dish, combine the garlic, white wine, lemon juice, soy sauce, olive oil, poultry seasoning, salt and pepper. Mix just to blend. Place swordfish steaks into the marinade, and refrigerate for 1 hour, turning frequently.
- Preheat an outdoor grill for high heat, and lightly oil the grate.
- Grill swordfish steaks for 5 to 6 minutes on each side. Garnish with parsley and lemon wedges. Serves 4.
|
Baked Swordfish Steaks
These swordfish steaks are baked with mushrooms, onions, green bell pepper, lemon, olive oil, dillweed, and tomatoes.
| Cook Time: |
45-55 minutes |
| Total Time: |
50-60 minutes |
| Ingredients: |
- 4 ounces sliced mushrooms
- 1 cup sliced onion
- 2 tablespoons chopped green bell pepper
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- salt and pepper
- ¼ teaspoon dried dillweed
- 4 swordfish steak portions (approx. 1½ to 2 pounds total)
- 2 small bay leaves, cut in half
- 2 tomatoes
|
| Preparation: |
- In a bowl, combine mushrooms, sliced onions, green bell pepper, lemon juice, olive oil, salt, pepper, and dillweed.
- Line a shallow baking pan with foil. Spread half of the mushroom and onion mixture over the bottom then arrange swordfish steaks on top. Sprinkle swordfish steaks with salt and pepper, place a piece of bay leaf on each.
- Cut tops and stem ends off tomatoes and slice each tomato into 4 thick slices; place 2 slices on each swordfish steak. Sprinkle remaining mushroom and onion mixture over the fish.
- Cover pan with foil and bake at 400° for 45 to 55 minutes, or until fish flakes easily with a fork. Serves 4.
|
