Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice

Recipe Ingredients

		Pineapple Curry Sauce
1 teaspoon	5ml	Canola oil
1/2 cup	31g / 1.1oz	Chopped onion
1/2 cup	73g / 2.6oz	Green bell pepper - (2 oz) - chopped (small)
1 cup	110g / 3.9oz	Carrot - (2 oz) - peeled, diced (small)
1 cup	62g / 2.2oz	Tomato - (3 oz) peeled - seeded, (small)
		And diced
2 teaspoons	10ml	Curry powder - (to 3)
1 tablespoon	15ml	Tomato paste
1 1/2 cups	355ml	98% fat-free no-salt-added canned
		Chicken or vegetable broth
1/2 cup	73g / 2.6oz	Diced fresh pineapple
		= (or natural-juice-packed canned)
1/2 cup	118ml	Unsweetened pineapple juice
1 teaspoon	5ml	Low-sodium soy sauce
1/4 teaspoon	1.3ml	Crushed dried red pepper flakes
		Swordfish
6		Swordfish steaks - (5 oz ea)
1/4 cup	59ml	Fresh lemon juice
1 cup	93g / 3.3oz	Garlic clove - minced (small)
		=== GREENS AND RICE
1 teaspoon	5ml	Olive oil
10 oz	284g	Fresh spinach - well washed,
		And tough stems removed
1		Garlic clove - sliced (large)
2 cups	320g / 11oz	Hot cooked rice
		= (basmati or brown basmati)

Recipe Instructions

In a nonstick saucepan, heat oil over medium heat. Add onions, bell pepper, carrot, tomato, and curry powder. Saute for 5 to 6 minutes, until onions are wilted.

Whisk tomato paste into broth. Add pineapple, pineapple juice, soy sauce, and red pepper flakes. Stir into saucepan. Cook, partially covered, over low heat for 25 to 30 minutes.

Meanwhile, lay swordfish steaks in a shallow nonreactive dish. Pour on lemon juice and sprinkle with garlic. Turn swordfish steaks once to evenly coat. Let stand at room temperature for 15 minutes.

Start a grill or preheat the broiler.

Remove swordfish steaks from lemon juice and grill for 5 minutes per side, turning once, until fish flakes easily when prodded with a fork. Remove from grill and keep warm.

While fish is grilling, heat olive oil in a large nonstick skillet. Add spinach leaves (should still have drops of water on the leaves) and garlic. Saute, stirring, until spinach just wilts, about 3 minutes.

To serve, place 1/3 cup of the hot rice on each of 6 dinner plates. Arrange wilted spinach alongside. Top with grilled swordfish steak, napping each serving with some of the sauce.

This recipe yields 6 servings.

Exchanges Per Serving: 4 Lean Protein, 1 1/2 Carbohydrate (1 Bread/Starch, 1 Vegetable).

Nutrition Facts: 298 calories (23% calories from fat), 32 g protein, 8 g total fat (1.5 g saturated fat), 26 g carbohydrates, 3 g dietary fiber, 51 mg cholesterol, 232 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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