This sweetly marinated swordfish is complemented with tropical rice and garlic-lemon spinach for a sweet and healthy dish.

grilled marinated swordfish

servings per recipe: 4

fat per serving: 6g

calories per serving: 190

Ingredients

• 2 teaspoons grated lime zest
• 1 teaspoon grated orange zest
• 1/4 cup fresh lime juice
• 1/3 cup fresh orange juice
• 1 small onion, peeled and chopped
• 1 garlic clove, peeled and minced
• 1 teaspoon olive oil
• 1 tablespoon honey
• 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper
• 4 swordfish fillets, 4 ounces each

Preparation

• mix zests, juices, onion, and garlic. Stir in oil, honey, salt, and pepper
• place fish in resealable plastic bag, add juice mixture, and coat well. Marinate in refrigerator for 1 hour
• bring to room temperature
• lightly coat gas or charcoal grill grate with grilling spray; heat to medium-high
• grill swordfish, brushing frequently with marinade, for 5 minutes a side or until fish is opaque and flakes easily when tested with a fork
• discard the remaining marinade

tropical rice

servings per recipe: 6

fat per serving: 2g

calories per serving: 171

Ingredients

• 2 1/4 cups water
• 1 cup long-grain white rice
• 1/4 cup fresh lime juice
• 1 tablespoon packed, light-brown sugar
• 1 teaspoon minced, fresh ginger
• 1/2 cup chopped, red sweet pepper
• 1/2 cup diagonally sliced scallion
• 1/4 cup unsweetened, shredded coconut
• 1 8-ounces can crushed pineapple packed in juice

Preparation

• place the coconut in nonstick skillet, stir over medium heat for 2 to 3 minutes, until lightly toasted. Set aside
• bring water to boil, stir in rice. Reduce heat to medium-low, cover, and cook for 20 to 25 minutes, or until liquid is absorbed and rice is tender
• drain pineapple over a bowl. Transfer 1/2 cup of juice to small saucepan, discard remainder
• add lime juice, brown sugar, and ginger; stir over medium heat until brown sugar dissolves. Cover, and simmer over low heat for 5 minutes
• add red pepper, scallions, and coconut to saucepan. Simmer for 3 minutes
• fluff rice with fork, place in large bowl
• add coconut mixture, toss to mix well
• season with salt and black pepper

garlic-lemon spinach

servings per recipe: 4

fat per serving: 2g

calories per serving: 47

Ingredients

• 1 1/2 teaspoons olive oil
• 1 teaspoon minced garlic
• 1 pound fresh spinach, washed in a colander and drained
• grated zest and juice of 1 lemon

Preparation

• stir oil and garlic over high heat for 30 seconds, until garlic is fragrant. Set aside
• place spinach in large pot, cover, cook over high heat until just wilted. Remove from heat
• add oil mixture, lemon zest and juice, and season with salt and pepper
• toss to coat