Wild mushrooms, especially the oyster mushrooms in this dish, are a special taste treat. Substitute any firm fish, such as tuna, orange roughy or halibut, for the swordfish.
1. Preheat the oven to 425°F. Spray a 9-inch baking dish with cooking oil.
2. To make the glaze, whisk the soy sauce, juice concentrate, honey, water, garlic, ginger and cornstarch together in a small saucepan. Bring to a boil, then simmer over medium heat until thickened, about 2 minutes.
3. Put the swordfish in a single layer in the prepared baking dish. Pour the sauce overtop and bake uncovered for 10 minutes per inch of thickness, or until the fish flakes easily when pierced with a fork.
4. While the fish bakes, heat the oil in a skillet sprayed with cooking oil. Add the mushrooms and cook over medium-high heat until browned, about 8 minutes.
5. Scatter the mushrooms over the fish. Garnish with green onions and cilantro.
2 Tbsp low-sodium soy sauce
2 Tbsp orange juice concentrate
2 Tbsp honey
2 Tbsp water
1 tsp minced fresh garlic
1 tsp minced fresh ginger
3/4 tsp cornstarch
four 4-oz swordfish steaks
1 tsp vegetable oil
1/2 lb mushrooms, sliced
3 Tbsp finely chopped green onion
3 Tbsp chopped cilantro or parsley
Nutritional Analysis per Serving
Protein 24 g
Saturated Fat 1g
Carbohydrates 13 g
Cholesterol 44 mg
Sodium 553 mg
Prep Time: 10 minutes
Cook Time: 20 minutes
Make Ahead: Prepare sauce up to a day in advance and refrigerate. Reheat and add more water if too thick.