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Recipes
Shopping list
Ingredients
- 1 oz queso fresco
- 2 tablespoons fresh cilantro
- 2 limes, for zest/juice (+ additional, optional for serving)
- 2 ears fresh corn
- 4 (5.25 oz) swordfish select cuts (about 21 oz)
- Cooking spray
- 5 teaspoons taco seasoning, divided
- 2 tablespoons sour cream
Steps
- Preheat grill (or grill pan) on medium. Crumble queso fresco (3 tablespoons) and chop cilantro. Zest limes (1 teaspoon), then juice (2 tablespoons); cut additional lime into wedges, if using. Grill corn 8–10 minutes, turning occasionally, until charred; remove from grill and let stand to cool.
- Coat fish with cooking spray and 4 teaspoons seasoning (wash hands). Place on grill; cook 7–9 minutes on each side until centers of fillets flake easily and are 145°F.
- Cut corn kernels off cobs. Combine in small bowl: corn kernels, sour cream, queso fresco, cilantro, lime juice and zest, and remaining 1 teaspoon seasoning. Serve fish with corn salsa and lime wedges, if using.
Other Preparation Methods
- Broil: Place oven rack 6 inches from broiler; preheat broiler on HIGH. Cut 4 (5.25 oz) swordfish select cuts into 1-inch chunks and coat with ¼ cup jerk marinade. Alternate fish pieces and 8 oz pineapple chunks on wooden skewers. Arrange on foil-lined baking sheet (wash hands) and broil 4–5 minutes on each side until center of fish flakes easily and is 145°F. Serve with lime wedges.
- Sauté: Heat large, nonstick sauté pan on medium-high 2–3 minutes. Place 2 tablespoons oil in pan; season 4 (5.25 oz) swordfish select cuts with 1 tablespoon garlic-herb seasoning (wash hands). Place fish in pan and cook 4–5 minutes on each side until centers of fillets flake easily and are 145°F. Add 1 teaspoon garlic stir-in paste, 2 tablespoons lemon juice, 2 tablespoons unsalted butter, and 1 tablespoon capers; stir to combine.
Amount per ¼ recipe serving: Calories 260, Total Fat 12g, Sat Fat 4g, Trans Fat 0g, Chol 95mg, Sodium 350mg, Total Carb 10g, Fiber 1g, Total Sugar 3g, (Incl. 0g Added Sugars), Protein 28g, Vitamin D 90%, Calc 4%, Iron 6%, Potassium 15%