The Palm Beach Post from West Palm Beach, Florida on March 29, 1998 · Page 160
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The Palm Beach Post from West Palm Beach, Florida · Page 160

West Palm Beach, Florida
Issue Date:
Sunday, March 29, 1998
Page 160
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Page 160 article text (OCR)

Sunburst Swordfish This fish can dry out easily, so watch very carefully as it cooks. I prefer it pale pink in the center, but cook as you desire. Since the sauce cooks quickly, keep an eye on it! 4 pieces swordfish (4 to 6 ounces each), 1 1nch thick 6 tablespoons extra-virgin olive oil Salt and pepper, to taste 14 cup fresh orange Juice 1 tablespoon fresh lime Juice 1 teaspoon finely minced garlic 14 cup finely diced red bell pepper 1 tablespoon drained tiny capers 1 teaspoon finely grated orange zest 1 tablespoon chopped flat-leaf parsley or cilantro 1 Brush the fish lightly on both sides us- mg 2 tablespoons oil. Sprinkle with salt and pepper. Set fish on a wire rack inside a broiling pan. Broil 4 inches from the heat ' J " - " v 'J 100 7 source for 3 minutes. Carefully turn the tish over and cook 3 to 4 minutes longer. 2. While the fish cooks, place the remain ing oil, orange and lime juices, garlic, bell pepper, capers and orange zest in a small saucepan. Place over low heat and cook the sauce, swirling the pan, for 3 minutes to heat through. Season with salt and pep per and stir in the parsley. 3. Place the fish on plates and spoon the sauce evenly on top. Serve immediately. Serves 4. Per serving: 269 calories, 3g carbohydrates, 28g protein, tag fat, 55mg cholesterol. Tuna cooks fa3, so watch it carefully, j It wiil cook a bit more as it sits. For the Lemon-Herb Kayonnaiso: 3 tatierroons Stained notWdt plain yogurt j 3 taUecpooo nwonnaiaa 1 teacoon Oil t2 tesooan rested lemon zest 1 tatlsfToon onemt had r mint leaves 3 tatteooona olive oil 3 tatler -oows fresh lemon Juice I tafieroon Kne-'y miwead garlic i 1 tt'.'r oon nnced basJI or mint leaves Salt and r"r. to taste Sheas j) freJi pm rr". cored 4 ihCbwZm kmm steCa i6 ounces each) 1 4 basil or nwnt sprigs t I Mix mavcmnaiie inaredknc in a bowl. a) ili I Cover aixi rr rnate until ixrrVdL s I 2. Piqwe a marinade by conibuiins 3 1 . Li'.'k-srnoil. the lennsfl ju tee, farhc j m.ncni tali and pepsx n t bowl. J 3. rn.'S. Pl.scr pi'ii-ipp'r slices I in ma.' ef."r 15 ri.mtrv. K;r.ioe to ih.iltri! oil av faces. Hj.e ! runa in m;;:-. . if aid ki Ml 15 roinuir. ' a,"re Cats on e-J! crr mn'-ura he.. 1 r.nus-s per &. Je c-r i'W.1 try Laie nice j--.:, r - ., ;t ic mc tuna fr;m r . r: j r-,:i I us 3 msruitrs prr kk'j: in u: 'X- r ! x)f hlir-c S. To yr c, pit nor tur.a .;c.A in the r . . . reC tr .it. cr-irt I' r 6S 4. for Krv;t 2S tig f-rfcoi ? S-S prota'1, Vjg SURGEON GENERAL'S WARNING: Quitting Smoking Now Greatfy Reduces Serious Risks to Your Health. fn. fc.Vnj cowtc-el. s main wia it auaoH te. aee - Met n

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