Betty Crocker's Heart Healthy Cookbook shares a recipe! Serve this hearty fish with fruit salsa that’s ready in just 30 minutes – perfect for a dinner.
can (11 ounces) pineapple and mandarin orange segments, drained, coarsely chopped
tablespoon chopped red onion
teaspoons chopped fresh cilantro
teaspoons lime juice
to 1 jalapeño chili, seeded, chopped (2 to 3 teaspoons)
tablespoon packed brown sugar
tablespoon fresh lime juice
swordfish, tuna or halibut steaks, 3/4 inch thick (4 ounces each)
In medium microwavable bowl, mix all salsa ingredients. Microwave on High 1 1/2 to 2 minutes, stirring once, until thoroughly heated. Cover to keep warm.
Set oven to broil. Spray broiler pan rack with cooking spray.
Mix brown sugar and lime juice in small bowl. Arrange tuna steaks on rack in broiler pan. Brush with brown sugar mixture.
Broil with tops 4 to 6 inches from heat 4 to 5 minutes on each side or until fish flakes easily with fork, brushing occasionally with brown sugar mixture. Serve fish with salsa.
“I know that I should eat more fish, but I have a hard time finding recipes I can get excited about. This is a great recipe because the fruit salsa gives a fresh flavor.” Pat R.
Tuna and swordfish also contain Omega-3 fatty acids, which have heart-protective benefits. Another way to help your heart and your body is to increase your physical activity. Exercising regularly builds healthy muscles (your heart is a muscle), joints and bones and reduces the risk of heart disease, cancer and diabetes.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 1 1/2g,
- 1 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:0 Starch; 1 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.