Linda Gassenheimer | Tribune News Service (TNS)

Passing by the fish case in the market, I noticed some very fresh swordfish. I decided to buy some and complement the richness of the fish by adding the aromatic flavors of lemon, rosemary, and garlic.

Orzo is a rice shaped pasta. It gives a lighter feel than larger pasta. Fresh spinach gives a vibrant color and adds flavor. I added it after the orzo is cooked so that it just wilts in the heat of the pasta.

HELPFUL HINTS:

Other short-cut pasta such as penne or elbow can be used.

2 crushed garlic cloves can be used instead of minced garlic.

You can use 2 teaspoons sugar in place of honey.

COUNTDOWN:

Prepare all the ingredients.

Place water for orzo on to boil.

Mix sauce ingredients and make swordfish.

While swordfish cooks add orzo to boiling water.

Finish swordfish recipe.

Complete orzo recipe.

SHOPPING LIST:

To buy: 1 lemon, 1 container minced garlic, 1 bunch fresh rosemary or 1 bottle dried rosemary, 1 bottle honey, 2 6-ounce fresh swordfish steaks, 1 bottle capers, 1 box orzo, and 1 bag washed, ready-to-eat spinach

Staples: olive oil, salt and freshly ground black peppercorns

Rosemary lemon and garlic swordfish

Recipe by Linda Gassenheimer

zest of 1 lemon

2 tablespoons lemon juice

1 1/2 tablespoons olive oil, divided use

1 teaspoon minced garlic

2 tablespoons fresh rosemary, 2 teaspoons dried rosemary

2 teaspoons honey

2 6-ounce swordfish steaks

1 tablespoon drained capers

Mix lemon zest, lemon juice,1 tablespoon olive oil, garlic, rosemary and honey together in a small bowl for the sauce. Place a medium-size nonstick skillet over medium-high heat. Add the sauce to the skillet and cook 2 minutes. Remove the sauce to the bowl and add the remaining 1/2 tablespoon oil to the same skillet Add the swordfish steaks to the skillet. Saute 4 minutes. Turn steaks over and spoon the sauce over the swordfish. Cover the skillet with a lid and cook 4 minutes. A meat thermometer should read 130 degrees. Place the steaks on two dinner plates and spoon the sauce and capers on top.

Yield 2 servings.

Per serving: 335 calories (47 percent from fat), 17.6 g fat (3.6 g saturated,7.6 g monounsaturated), 66 mg cholesterol, 34.2 g protein, 10.1 g carbohydrates, 1.7 g fiber, 760 mg sodium.

Orzo and spinach

Recipe by Linda Gassenheimer

1/4 pound orzo

4 cups washed, ready-to-eat spinach

2 teaspoons olive oil

Salt and freshly ground black pepper

Fill a large saucepan 3/4 full of water. Bring to a boil. Add the orzo and boil for 9 minutes. Drain and return orzo to the saucepan. Stir in the spinach until it begins to wilt. Mix in the olive oil and salt and pepper to taste. Divide in half and serve with the swordfish.

Yield 2 servings.

Per serving: 265 calories (19 percent from fat), 5.6 g fat (0.8 g saturated, 2.3 g monounsaturated), no cholesterol, 9.2 g protein, 44.7 g carbohydrates, 3.2 g fiber, 51 mg sodium.

(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)

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