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Grilled Jerk Swordfish Caribbean with Pineapple Rice Recipe

Grilled Jerk Swordfish Caribbean with Pineapple Rice Recipe

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Grilled Jerk Swordfish Caribbean with Pineapple Rice

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Ingredients:

Serving

1 -1 1/3 lb swordfish steak
3 -4 tbsp bottled jerk marinade ( caribbean-style sauce)
1 (8 oz) can pineapple tidbits, drained and liquid reserved
1 1/2 cups chicken broth , about
1 cup long- grain white rice
1 small red bell pepper, cored,seeded and diced
6 whole allspice berries (optional)
2 green onions, chopped
1 lime, cut into 4 wedges

Directions:

Rinse the fish in cold water and pat dry with paper towels.
Brush both sides with marinade and lay on a plate (or on a broiler rack or baking sheet if broiling); set aside.
Preheat a charcoal grill or broiler.
Add enough chicken broth to the reserved pineapple juice to measure 2 cups.
Stir the broth mixture, pineapple, rice, bell pepper and allspice together in a medium saucepan and bring to a boil over high heat.
Cover, reduce the heat to low and simmer until the liquid is absorbed, 18 to 20 minutes.
Take from the heat and let stand until ready to serve; discard the allspice berries.
When the rice has cooked 12 to 15 minutes, place fish on a lightly oiled grill and cook 3 minutes.
Turn over and cook until the fish is just barely opaque but still moist in the center, 2 to 3 minutes more for 3/4-inch-thicksteaks (or broil, without turning, for 6 to 8 minutes).
Fluff the rice with a fork, stir in the green onions and spoon onto individual plates.
Transfer the swordfish to plates and garnish with lime wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	155.32 Kcal (650 kJ)
Calories from fat	51.47 Kcal
		% Daily Value*
Total Fat	5.72g	9%
Cholesterol	42mg	14%
Sodium	460.23mg	19%
Potassium	415.28mg	9%
Total Carbs	5.19g	2%
Sugars	3.08g	12%
Dietary Fiber	1g	4%
Protein	20.55g	41%
Vitamin C	42.1mg	70%
Vitamin A	0.7mg	25%
Iron	75.1mg	417%
Calcium	27.9mg	3%

Amount Per 100 g
Calories	52.2 Kcal (219 kJ)
Calories from fat	17.3 Kcal
		% Daily Value*
Total Fat	1.92g	9%
Cholesterol	14.11mg	14%
Sodium	154.67mg	19%
Potassium	139.56mg	9%
Total Carbs	1.74g	2%
Sugars	1.04g	12%
Dietary Fiber	0.34g	4%
Protein	6.91g	41%
Vitamin C	14.1mg	70%
Vitamin A	0.2mg	25%
Iron	25.2mg	417%
Calcium	9.4mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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