Low-Fat Swordfish Dijon

This low-fat swordfish recipe delivers bold flavor without the heaviness. The firm, meaty texture of the swordfish steaks is perfectly complemented by a tangy marinade of Dijon mustard, lemon juice, and chicken broth. Broiling the fish ensures a tender interior with a lightly crisped exterior, while the reserved marinade is transformed into a silky, thickened sauce that coats every bite. It&# 226;ÂÂs an elegant yet simple weeknight dinner that feels special enough for guests but is quick enough for busy evenings. The bright citrus notes cut through the richness of the fish, creating a balanced and satisfying meal. Serve it with steamed vegetables or a light grain for a complete, nutritious plate that everyone will enjoy.

Cooking Method: Baking, Boiling

Cuisine: Global

Courses: Main Courses

Difficulty: Intermediate

Servings: 6

Calories: 479.5

Dietary: Gluten-free

Description

This low-fat swordfish recipe delivers bold flavor without the heaviness. The firm, meaty texture of the swordfish steaks is perfectly complemented by a tangy marinade of Dijon mustard, lemon juice, and chicken broth. Broiling the fish ensures a tender interior with a lightly crisped exterior, while the reserved marinade is transformed into a silky, thickened sauce that coats every bite. It&# 226;ÂÂs an elegant yet simple weeknight dinner that feels special enough for guests but is quick enough for busy evenings. The bright citrus notes cut through the richness of the fish, creating a balanced and satisfying meal. Serve it with steamed vegetables or a light grain for a complete, nutritious plate that everyone will enjoy.

Ingredients

1 cans Chicken broth -- (14-1/2 oz.)
Tbs. Dijon mustard
Teaspoon. lemon juice
1/8 teaspoon. pepper
1/2 lbs. swordfish steaks -- 1 inch thick

Directions

1
In a small bowl, whisk together the chicken broth, Dijon mustard, lemon juice, and pepper to create the marinade.
2
Pour about 1 cup of the marinade into a large shallow, non-metal dish.
3
Add the swordfish steaks to the dish, turning them to coat evenly with the marinade.
4
Cover the dish and refrigerate for 1 hour, turning the fish occasionally to ensure even flavor absorption.
5
Preheat the oven broiler.
6
In a small saucepan, mix 1 tablespoon of cornstarch with the remaining marinade until smooth.
7
Remove the fish from the marinade, discarding the used marinade.
8
Place the fish on a rack in a broiler pan.
9
Broil the fish 4 inches from the heat for 10 minutes, or until it flakes easily with a fork, turning once halfway through.
10
While the fish broils, heat the cornstarch mixture in the saucepan over medium heat, stirring constantly until it boils and thickens.
11
Serve the broiled swordfish immediately, drizzled with the thickened Dijon sauce.
12
Garnish with cracked black pepper if desired.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 479.5kcal

% Daily Value *
Total Fat 20.2g32%
Saturated Fat 5.0g25%
Cholesterol 187.7mg63%
Sodium 204.9mg9%
Total Carbohydrate 0.8g1%
Dietary Fiber 0.2g1%
Sugars 0.1g
Protein 66.5g133%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Note: The original ingredient list omitted cornstarch, but the directions require it for thickening the sauce. Add 1 tablespoon of cornstarch to your shopping list.

Safety: Always discard the marinade that has touched raw fish. Do not reuse it for basting unless you have set aside a portion before adding the fish.

Variation: For a smokier flavor, you can broil the fish on a grill pan or an outdoor grill instead of the oven.

Storage: Leftover cooked swordfish can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying out the fish.

Keywords: swordfish, dijon, low fat, broiled, fish, marinade, lemon, mustard, chicken broth, healthy, weeknight dinner, easy, seafood

Read it online: https://www.chefs-mate.com/recipe/low-fat-swordfish-dijon-3-5-pts/