Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
Teriyaki is a popular cooking style in Japan. The teriyaki marinade for fish or meat is made with soy sauce, rice wine and sugar and can be bought ready made from most grocery stores. It is intense, so you only need to use a little for these swordfish kebabs.
If using wooden skewers, soak them in cold water for at least 30 minutes. Preheat the broiler.
Cut the swordfish into 24 bite-sized pieces. Mix together the teriyaki marinade ingredients in a bowl, add the fish and toss to coat. Thread the fish onto 8 skewers, alternating the cubes with the red onions, pepper and limes.
Broil the kebabs until the fish is just cooked but still very slightly translucent in the centre and all the ingredients are golden-brown. Turn the kebabs halfway through the cooking and baste with the remaining marinade.
While the swordfish kebabs are cooking, prepare the noodles. Place the noodles in a saucepan of boiling water, bring back to a boil and simmer for 3 minutes; or cook the noodles according to the package instructions. Drain well. Heat the oil in a wok over a high heat and cook the garlic and ginger for 30 seconds. Add the snow peas and green onions and stir-fry for 1 minute. Add the noodles with the sweet chili and soy sauces, and stir and toss together for 1–2 minutes.
Spoon the noodle mixture onto warm plates and top with the teriyaki swordfish kebabs. Garnish with the chopped coriander and serve.
Per serving: 663 calories, 49 g protein, 15 g total fat, 3 g saturated fat, 69 mg cholesterol, 79 g total carbohydrate, 20 g sugars, 7 g fibre, 1026 mg sodium
Swordfish is an excellent source of vitamin B12, which apart from its role in the formation of red blood cells is involved in maintaining a healthy nervous system, as it helps to form the protective sheath around nerves.