Swordfish with orange-ginger marinade (Low-calorie)(Low-cholesterol)

 

          Try the marinade with chicken or pork, and you can substitute mackerel or cod for the swordfish. This dish also works well on the barbecue.

Makes 4 servings

• 2 swordfish steaks (8 ounces each)

Orange-ginger marinade

• 1 cup fresh orange juice
• 2 teaspoons vegetable oil 
• 1 teaspoon ginger juice
• ½ teaspoon sugar
• Pinch of ground cardamom
• Pinch ground hot red pepper

1. For the marinade, boil orange juice in small saucepan over high heat until reduced to ½ cup, about 5 minutes ; remove from heat.
2. Stir oil, ginger juice, sugar, cardamom and red pepper into orange juice in saucepan ; let cool slightly.
3. Transfer to shallow dish ; place fish in marinade and refrigerate 2 hours, turning fish occasionally.
4. Preheat broiler ; spray broiler-pan rack with nonstick vegetable-oil cooking spray.
5. Place fish on rack ; spoon half the marinade over fish.
6. Broil fish 6 inches from heat for 4 minutes until fish has darkened ; turn fish over, spoon remaining marinade over fish and broil 4 minutes longer until fish easily flakes when tested with a fork.

Note : To make ginger juice, pare 3-inch piece of fresh ginger and grate into bowl. Squeeze grated pulp, extracting as much juice as possible. Discard pulp. 

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