s CAJUN SWORDFISH BITES ***
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s CAJUN SWORDFISH BITES ***
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Ingredients
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Instructions Instructions: *** 2-3-2010 good, joellyn thought they were too hot, might be better with franks hs **** Ingredients: 1 tsp Hannaford Inspirations Cajun Rub 5 1/4 oz Swordfish steak, skinless, cut into 3/4" cubes 1 Tbs Butter, unsalted, melted 1/8 tsp Black pepper, freshly ground 1/2 tsp Tabasco sauce 1 tsp Worcestershire sauce 2 tsp Freshly squeezed lemon juice 1/8 tsp Minced garlic 1/2 tsp Honey 1/4 ea Lemon, cut into 6 wedges 1/2 ea Medium scallions, trimmed and thinly sliced Servings: about scaling Cook Time: 10 to 12 min Prep Time: 20 minutes Cook Method: baked Cook Temperature: 400 degrees F Directions: 1. Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with vegetable cooking spray. Set aside. 2. Place Cajun Rub in a large bowl. Add swordfish pieces and toss well to coat with seasonings. 3. In a medium bowl, combine melted butter, black pepper, Tabasco sauce, Worcestershire sauce, lemon juice, garlic, and honey and whisk until smooth. 4. Pour butter mixture over swordfish pieces and stir well to combine. (Butter in sauce may solidify if swordfish is very cold; this is OK). 5. Transfer entire mixture to prepared baking sheet and spread into an even layer, making sure swordfish pieces are not touching each other. 6. Bake for 10 to 12 minutes until swordfish is cooked through. The flesh should be firm and opaque throughout. Use a spatula to toss swordfish with sauce on baking sheet. 7. To serve, pile sauced swordfish into center of a small platter. Arrange lemon wedges around edges and scatter sliced scallions over swordfish bites. Place toothpicks in some of the pieces of swordfish, and set additional toothpicks on the side. Serve immediately. Source: Courtesy of Hannaford Fresh Magazine, September/October 2007 Nutrition Facts Serving Size ( ) Servings Per Container 2 Amount Per Serving Calories 160 Calories from Fat % Daily Value * Total Fat 9g % Saturated Fat 4.5g % Trans Fat g Cholesterol 45mg % Sodium 260mg % Total Carbohydrate 5g % Dietary Fiber g % Sugars g Protein 15g Vitamin A % Vitamin C % Calcium % Iron % * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat Less Than 65g 80g Saturated Fat Less Than 20g 25g Cholesterol Less Than 300mg 300mg Sodium Less Than 2,400mg 2,400mg Total Carbohydrate Less Than 300g 375g Dietary Fiber Less Than 25g 30g Calories per gram: Fat 9 - Carbohydrate 4 - Protein 4 Notes: This recipe published with BigOven, and can be imported instantly by BigOven users. Download your free trial at www.bigoven.com.  |
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