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Grilled Swordfish with Lentils

Grilled Swordfish with Lentils

 

Grilled swordfish is an occasional treat in our house, as we have become more aware of the issues related to sustainable fisheries and the danger of eating too many top-of-the-food-chain predator fish (they tend to have more concentrated levels of contaminants like mercury and PCB's). But we do love it so like to prepare it in a slightly different way each time, to make it a special meal. 

Lentils always make an appearance in my cooking in the fall, so the idea of pairing them with our grilled swordfish last week seemed perfectly obvious, and with both high protein and high fiber it fits really well into my diet. 


Grilled Swordfish with Lentils

Serves 2

Note: This dish only requires a small amount of lentils. This recipe produces about about 4 1/2 cups of leftover lentils to be used in another dish, such as a soup or stew, on another day. 

Ingredients

  • 12 ounces swordfish steaks, 1 1/4" thick

For the lentil sauce: 

  • 1 T olive oil
  • 1 medium onion, chopped (about a cup)
  • 1 medium carrot, chopped (about a cup)
  • 1 medium celery stalk, chopped (about a cup)
  • 1 pound dried lentils, sorted and washed
  • 1 medium tomato, chopped (about a cup)
  • 1/4 cup (packed) parsley, chopped
  • 4 quarts low sodium chicken or vegetable broth
  • 2 teaspoon cumin, ground
  • 2 cloves garlic, chopped
  • 1/4 cup corn, cut from cob or canned (optional)
  • 1 tablespoon butter
  • Salt and pepper to taste

Method

1. Place the oil in a heavy pot of at least 4 quart capacity on medium-high heat.          

2. Add the onion, carrot and celery and reduce the heat to medium. Cook slowly, stirring occasionally, until the onions are translucent, around 8 - 10 minutes. 

3. Add the lentils, half the chopped tomato, broth, parsley and cumin. Bring to a boil.

4. Reduce heat immediately to low. Simmer, covered, about 40 minutes until lentils are tender. 

5. Stir the lentils and then remove 1/2 cup for use with the swordfish. Allow the rest of the pot to cool, then place excess lentils in a storage container and refrigerate for another use. 

6. Place the lentils in a small saucepan on medium heat. Add the garlic and corn (if using) and heat for a minute to warm the added ingredients. 

7. Add the butter and the remaining chopped tomato. Stir to melt the butter.

8. Season to taste and remove from heat. Keep warm while you grill the fish. (May be done ahead to this point and reheated on low heat, stirring.)

9. Grill the swordfish over a hot fire to desired doneness. My preference is for rare fish so I grilled it about 4 minutes on one side and 2 on the other. 

To serve, place the fish on serving plates and spoon the lentil sauce over it.

Nutritional Estimate 2 Servings. Per serving: 255 Calories; 22 g Total Carbs; 8 g Dietary Fiber; 3 g Sugars; 9 g Fat; 40 mg Cholesterol; 343 mg Sodium; 21 g Protein. Weight Watchers: 5 points.

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Comments

I like the sound of all the ingredients here.

Paz

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