Ingredients:
1 large ripe tomato, sliced
4 leaves fresh basil (or 1 tsp dried)
8 oz swordfish steak, about 1 inch thick
1/2 tsp olive oil
1 tsp lemon juice
pinch of salt and black pepper
Directions:
Arrange tomato slices and half of basil on a microwave-safe platter and top with swordfish. Add next four ingredients and remaining basil. Cover with plastic wrap and microwave on high 45 minutes. Remove from oven and pierce plastic wrap, then let stand for a minute. Serve with bulgur or couscous and green vegetable.
Makes 2 Servings.
Dietary Exchanges: 2 Meat
Nutrients per Serving:
121 Calories
4.4 g Fat
1.0 Saturated Fat
.9 g Polyunsaturated Fat
2.1 g Monounsaturated Fat
3.1 g Carbohydrate
17 g Protein
.7 g Dietary Fiber
31 mg Cholesterol
79 mg Sodium
