Broiled Swordfish with Artichoke Heart-Green Olive Tapenade

This tapenade (a fancy name for a spread) doubles as a delicious dip with crackers. Use it and the Lemon-Oregano Marinade on any type of grilled fish, shellfish, or chicken.

Serves 4

Lemon-Oregano Marinade
1/3 cup freshly squeezed lemon juice
1 tablespoon dried oregano
2 tablespoons minced shallots or 2 garlic cloves, minced
1 tablespoon olive oil or canola oil
1 tablespoon Dijon mustard

1-1/4 pounds swordfish steaks (about 1-1/4-inch thick)

Artichoke Heart-Green Olive Tapenade (makes about ¾ cup)
¾ cup canned artichoke hearts in brine (about 4 hearts) drained
10 pitted green olives (not with pimentos)
2 tablespoons freshly squeezed lemon juice, or to taste
2 tablespoons olive oil or canola oil
1 garlic clove
1 teaspoon ground coriander
Salt and freshly ground pepper, to taste
¼ cup lightly packed fresh cilantro leaves
Canola oil cooking spray or canola oil, for greasing the baking sheet
Salt and freshly ground pepper, to taste

1. Combine all of the marinade ingredients in a bowl, mix, then pour the marinade in to a shallow dish. Add the swordfish and marinate, refrigerated, for at least 30 minutes, or up to 24 hours.
2. For the tapenade, combine all of the ingredients except the cilantro leaves in the bowl of a food processor and process until almost smooth. Add the cilantro and pulse a few times, until the cilantro leaves are chopped but not pureed. If the tapenade is too thick, add 1 tablespoon of water and pulse a couple more times. Adjust seasoning and transfer to a serving bowl. This sauce will be served at room temperature, so set it aside if serving within 1 hour; otherwise, refrigerate and bring it to room temperature before serving. (The tapenade can be made up to 2 days in advance and kept refrigerated.)
3. To broil the fish, preheat the broiler. Line a baking sheet with foil and spray with canola oil cooking spray or grease with canola oil. Place the fish on the foil and season with salt and pepper. Flip the fish and season the other side. Broil the fish for 4 minutes on one side, then flip and broil for 3 to 4 minutes more, or until the fish is cooked through. The cooking time will depend on the strength of the broiler and the thickness of the fish. (Note: When broiling anything, watch the oven carefully to avoid fires.)
4. Transfer the swordfish to a serving platter, and serve immediately with the tapenade on the side.

Cooking Tip: The swordfish steaks can be cooked on an outdoor grill for about 7 minutes total grilling time, on an indoor grill for about 5 minutes total grilling time. They can also be pan fried for about 3 minutes on each side.

Nutrition Highlights: Protein and B vitamins

Approximate Nutritional Information: Serving size: one-quarter broiled swordfish: Calories: 172 cals, 9%; Protein: 28 g, 56%; Total fat: 5.6 g, 9%; Saturated fat: 1.5 g, 8%; Cholesterol: 55 mg, 18%; Carbohydrates: 0 g, 0%; Fiber: 0 g, 0%; Sodium: 273 mg, 11%; Niacin: 14 mg, 69%; Vitamin B6: .4 mg, 23%; Vitamin B12: 2 mcg, 41%; Diabetic Vitamin K: 0 mcg, 0%; Diabetic Exchange: 4 Very Lean Meat, 1 Fat
Approximate Nutritional Information: Serving size: 2 tablespoons artichoke heart-green olive tapenade: Calories: 69 cals, 3%; Protein: 2 g, 3%; Total fat: 5.0 g, 8%; Saturated fat: .6 g, 3%; Cholesterol: 0 mg, 0%; Carbohydrates: 5 g, 2%; Fiber: .9 g, 4%; Sodium: 207 mg, 9%; Vitamin K: 24 mcg, 29%; Diabetic Exchange: 1 Fat
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

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