Swordfish with Citrus Pesto

Preparation Time:  35 minutes 

Ingredients: 

Citrus pesto:

nocoupons

• 1 bunch fresh basil, stemmed (about 3 cups)
• 1/2 cup pine nuts, toasted
• 1 clove garlic
• 1 lemon, zested and juiced
• 1 orange, zested and juiced
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup extra-virgin olive oil
• 1 cup grated Parmesan

Swordfish:

nocoupons

• 4 (6-ounce) swordfish steaks
• Extra-virgin olive oil
• Salt and freshly ground black pepper

 

Directions:

1.  Blend the basil, pine nuts, garlic, zests, juices, salt, and pepper in a food processor until the mixture is finely chopped. With the machine running, gradually add the olive oil until the mixture is smooth and creamy. Transfer to a bowl and stir in the Parmesan.

2.  Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush both sides of the swordfish fillets with olive oil and season with salt and pepper. Grill the swordfish about 3 to 4 minutes on each side for a 1-inch thick fillet.

3.  Transfer the grilled swordfish to serving plates, top with the citrus pesto, and serve. 

*4 Servings 

SOURCE:  Swordfish with Citrus Pesto

Swordfish

Citrus Berry Smoothie

 

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

Preparation Time: 5 minutes

Ingredients:

1 1/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Directions:

Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

*Makes 1 smoothie, about 2 cups


Per serving: 
432 calories
3 g fat (2 g sat, 0 g mono)
15 mg cholesterol
77 g carbohydrate
20 g protein
7 g fiber
250 mg sodium
617 mg potassium

SOURCE:  Citrus Berry Smoothie

Citrus Juicer