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LOW-FAT COOKING

Thin Swordfish

August 22, 1996|DONNA DEANE | TIMES TEST KITCHEN DIRECTOR

Swordfish is firm and meaty-tasting, an ideal fish for grilling. For even more flavor, rub it with garlic and spices. After seasoning, flatten it into a paillard for quicker cooking.

It's a good idea to have the salad greens arranged on chilled serving plates before putting the fish on the grill. You don't want to overcook the fish or it will be dry.

This is excellent with a little lime juice squeezed over it.

PAILLARD OF SWORDFISH

1/2 pound swordfish, about 1/2-inch thick

1/2 teaspoon cumin seeds

1/2 teaspoon Mexican oregano

1 teaspoon paprika

1 clove garlic, crushed

Sea salt

3 cups mixed greens

1/4 cup shredded feta or cotija cheese

1 tomato, chopped

Nonstick mesquite cooking spray

Juice of 1 lime

Lime slices

Cut fish into two pieces. Coarsely grind cumin seeds and oregano together in mortar. Stir in paprika.

Rub crushed garlic over both sides of each piece of fish, then rub spice mixture all over fish. Sprinkle with sea salt.

Put each piece of fish between two pieces of wax paper and gently pound with wooden mallet until fish is about 1/8 inch thick.

Divide mixed greens onto two chilled serving plates. Sprinkle shredded cheese and chopped tomato over greens on each plate.

Spray stove-top grill or outdoor grill lightly with nonstick mesquite cooking spray. Remove wax paper from fish paillards and place on grill. Cook on hot grill just until fish tests done and is browned on both sides, 1 to 2 minutes per side. Sprinkle fish with lime juice. Remove fish to salad plates.

Garnish with lime slices and serve. Serve hot sauce on side.

Makes 2 servings.

Each serving contains about:

177 calories; 361 mg sodium; 45 mg cholesterol; 7 grams fat; 9 grams carbohydrates; 22 grams protein; 1.29 grams fiber.

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