March 14, 2008

Healthy Meal: Grilled Swordfish and Spaghetti with Citrus Pesto

Tonight I wanted to eat really lightly, because I had pigged out a bit last night at a team dinner. I also knew I had some swordfish in the freezer, so I pulled out this recipe that I had saved a while ago. Even if you make it according to the directions, it’s pretty healthy, but I was able to make it even better. I paired it with some frozen mixed beans for a little extra veggie fix.

Recipe notes: swordfish
No salt, no oil – just a little pepper and toss it on the Foreman. Swordfish cooks really quickly, so mine was done in about 4 minutes.

Recipe notes: spaghetti
I used shiritaki noodles instead of spaghetti, which definitely cut the calories (20 cals instead of about 200 – that’s not a typo). I realized midway through preparation that I didn’t have fresh basil, so instead I used baby spinach for substance, and then added a teaspoon of dried basil for flavor. I cut the pine nuts down, and didn’t use any oil. Instead, I used water to get the pesto to blend. Yes, this does make the sauce come out a little watery. For me, I was fine with it – it was more important for me to cut the calories; however, if you’re not that concerned about calorie counting, I’d use oil. Finally, I used Galaxy Veggie Grated Topping instead of parmesan cheese. It’s not like fresh grated parmesan, but if you’re used to the Kraft powdery kind, I guarantee you won’t notice a difference in taste/texture – only in calories/fat (15 cals and 0.5 g fat per teaspoon compared to 50 cals and 4 g fat).

Nutrition facts:
140 calories for the swordfish
134 calories for the spaghetti and pesto (recipe here)

Review: 3/5
This was really good, and so quick. Once the fish was defrosted and the Foreman was heated, it only took 5 minutes to get the rest together. If I’m in a hurry, I’d definitely make this again. My only complaint is that generally if I’m in the mood for pasta, I’m in the mood for something carb-y/salty, but this was citrus-y (obviously, you can tell from the title) and acidic.


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