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Full Online Book HomeLearning KitchenFishandseafood - Cheesy Swordfish Steaks
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Fishandseafood - Cheesy Swordfish Steaks Post by :RDiazAssoc Category :Learning Kitchen Author :Unknown Date :February 2012 Read :3313

Click below to download : Fishandseafood - Cheesy Swordfish Steaks (Format : PDF)

Fishandseafood - Cheesy Swordfish Steaks

1 egg white
2 Tbl. skim milk
1/2 cup bread crumbs
1 Tbl. grated Parmesan cheese
1 Tbl. grated Romano cheese
1/8 tea. ground pepper
1 tea. dry mustard
1 tea. paprika
1 1/4 lb. swordfish, cut into 4 equal pieces


Slightly whisk egg white in a wide, shallow bowl. Add milk and mix thoroughly. In another wide shallow bowl, combine bread crumbs, cheeses, pepper, mustard and paprika. Mix to blend.

Coat a baking sheet with cooking spray. Dip each fish steak into egg white mix to coat evenly. Then dredge in seasoned bread crumbs, place on baking sheet and bake in a 450 deg. oven for 8 to 10 min, or until lightly browned.Garnish with lemon or lime wedges.

225 calories per serving.
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Ginger-Lime Marinade: 3 tablespoons canola oil 2 green onions, thinly sliced 1/4 cup fresh lime juice 1 tablespoon grated ginger Salt and pepper to taste (optional) 1 to 1 1/2 pound swordfish Salt and pepper to taste (optional) Canola oil for the grid, if using a grill To make the marinade, in a small saucepan, heat the oil and green onions over medium heat for 2 minutes. Stir in the lime juice, grated ginger, and salt and pepper is using and cook for one minute more. Place the fish in a shallow dish and pour the warm marinade over the top.
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2 Tbl. olive oil 2 Tbl. balsamic vinegar 1 clove garlic, minced 1 tea. minced fresh rosemary or 1/2 tea. dried rosemary 1 1/4 lb. swordfish, cut into 4 equal pieces. Combine oil, vinegar, garlic and rosemary. Place fish on a large shallow platter. Spoon marinade over steaks,turn to coat both sides, cover with plastic wrap and marinate in the refrig. for 30 minutes. Place steaks on a broiling pan and broil 4 inces from heat for 6 to 8 minutes, turning once after 3 minutes and basting with marinade. 4 servings 239 calories per serving.
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