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Couscous Pilaf With Swordfish And Mango Stir-Fry

Type: Fish
Courses: Main Course
Serves: 4 people

Recipe Ingredients

  Couscous Pilaf
1   Onion - (5 oz) - chopped (medium)
2   Garlic cloves - finely chopped
1/2 teaspoon 2.5mlGround cumin
1/2 teaspoon 2.5mlPaprika
1/4 teaspoon 1.3mlGround cinnamon
1/4 teaspoon 1.3mlCayenne pepper
1 1/2 cups 355mlFat-free low-sodium canned chicken broth
5 oz 142gRaw instant couscous
  Swordfish and Mango Stir Fry
1 lb 454g / 16ozSwordfish steak, abt 2" thick
1 lb 454g / 16ozRipe navel orange (medium)
3 tablespoons 45mlFresh orange juice
1 teaspoon 5mlCornstarch
1 tablespoon 15mlCanola oil
2   Garlic cloves - minced
1/4 lb 113g / 4ozThin asparagus - trimmed, and
  Cut into 1" pieces
1/3 cup 48g / 1.7ozChopped fresh mint
  = (or flat-leaf parsley)
1/2   Fresh lemon

Recipe Instructions

In a medium saucepan, bring onion, garlic, cumin, paprika, ground cinnamon, cayenne pepper, and chicken broth to a rapid boil. Boil, uncovered, for 2 minutes. Stir in couscous; cover and remove from heat. Let stand 5 minutes.

Meanwhile, cut swordfish into 8 pieces of equal size. Set aside.

Working over a small bowl to catch any juice, peel orange, removing all of the white pith. Slice crosswise into 4 slices. Set aside. Add the orange juice to any juice in the bowl, Add cornstarch, stirring until dissolved. Set aside.

Heat a large nonstick skillet or wok over high heat, swirl in the canola oil, and add the garlic. Stir-fry for 15 seconds. Add the swordfish and asparagus and stir-fry for 4 minutes, turning the swordfish carefully.

Stir the sauce again and add to the wok. Continue to stir-fry for another 1 to 2 minutes, until swordfish is opaque throughout and nicely coated. Add the orange slices and mint. Cook for another 30 seconds.

To serve, fluff the couscous with a fork and pile into the center of a large platter. Cover and surround with swordfish stir-fry mixture. Squeeze the lemon over all. Serve at once.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Lean Meat, 2 1/2 Carbohydrate (2 Bread/Starch, 1/2 Fruit), 1 Vegetable.

Nutrition Facts: 376 calories (21% calories from fat), 30 g protein, 9 g total fat (1.7 g saturated fat), 45 g carbohydrate, 4 g dietary fiber, 44 mg cholesterol, 127 mg sodium.

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