Grilled Swordfish with North African Spice Rub
Here's an easy spice rub that adds lots of flavor but no fat. It's also great with Salmon or fresh Tuna steaks.
- 4 6 ounces swordfish steaks,
3/4 to 1 inch thick
- 1 Tablespoon olive oil
- Wedges of lime
- YOGURT SAUCE:
- 1/2 cup plain nonfat yogurt
- 2 Tablespoons chopped fresh cilantro
- 1 clove minced garlic
- SPICE RUB:
- 1/2 cup chopped onions
- 2 cloves minced garlic
- 2 teaspoons caraway seeds
- 2 teaspoons ground coriander
- 1/2 teaspoon cayenne pepper
YOGURT SAUCE: Whisk yogurt, chopped cilantro, and minced garlic in small bowl to blend. Season to taste with salt and pepper.
SPICE RUB: Combine chopped onion, minced garlic, caraway seeds, ground coriander, and cayenne in bowl of processor. Process until onion and garlic are very finely chopped and paste forms.
Spread spice rub on each side of swordfish steaks, dividing equally. Cover and refrigerate 1 to 4 hours.
Brush grill or broiler pan with 1 TBS olive oil. Grill on barbecue 6-7 minutes on each side at medium-high heat (or in broiler).
Top each steak with a dollop of yogurt sauce; garnish with lime wedges and serve
Amount Per Serving:
Calories 269 - Calories from Fat 95
Percent Total Calories From: Fat 35%, Protein 54%, Carbohydrate 11%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 2g, Cholesterol 67mg, Sodium 177mg, Total Carbohydrate 7g, Dietary Fiber 0g, Protein 36g, Vitamin A 316 units, Vitamin C 11 units, Calcium 56 units, Iron 2 units