Garlic Swordfish en Papillote
Source of Recipe
Internet
List of Ingredients
2 tsp. olive oil
1/2 tsp. fennel seeds, crushed
4 cloves garlic, thinly sliced
1/4 cup lemon juice
parchment paper
4 cups carrots, coarsely shredded
4 swordfish steaks, about 6 ounces each
Recipe
Preheat oven to 375°F. Heat oil in a heavy nonstick skillet over medium high heat. Sauté fennel and garlic 3 minutes. Remove from heat and let cool slightly. Stir in lemon juice and set aside. Cut 4 15 inch squares of parchment paper and fold to make a crease down the middle of each piece. Place 1 cup carrot near the fold. Add a swordfish steak to each. Spoon a portion of garlic mixture over each steak and season with salt to taste. Fold paper and seal edges with narrow folds. Arrange packets on a baking sheet. Bake 20 minutes or until puffed and lightly browned. Place packets on individual plates and cut open to serve.
Per serving: calories 247, fat 7.9g, 29% calories from fat, cholesterol 53mg, protein 29.0g, carbohydrates 14.6g, fiber 5.3g, sugar 7.2g, sodium 210mg, diet points 5.0.
Dietary Exchanges: Milk: 0.0, Vegetable: 2.5, Fruit: 0.1, Bread: 0.0, Lean meat: 0.0, Fat: 1.1, Sugar: 0.0, Very lean meat protein: 4.1
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