Servings: 4
Ingredients
- 1 1/2 pound fish steaks or possibly skinless chicken breasts (if fish, suggest swordfish, monkfish, halibut, etc.)
- 2 tbsp. ketchup
- 1 tbsp. fresh lemon juice or possibly equivalent of concentrate
- 1 clove garlic, chopped
- 1 teaspoon oregano
- 1/2 teaspoon salt
- 1 tbsp. extra virgin olive oil
- 1/4 c. orange juice
- 1/4 c. dry vermouth
- 1/4 c. minced parsley
Directions
- Place meat (fish or possibly chicken breasts) in shallow casserole. Combine ketchup, lemon juice, garlic, oregano, salt, extra virgin olive oil, orange juice, vermouth and parsley; pour over meat. Marinate several hrs or possibly overnight in refrigerator.
- Preheat broiler and grease broiler pan with oil. Broil fish for 5-15 min or possibly till it flakes easily. For chicken, broil 25-30 min or possibly till done. Heat marinade and spoon over fish. Serves 4. The chicken breasts option is great on the grill. May want to double marinade amounts and use extra as a sauce over potatoes or possibly rice. Basic recipe from "Eater's Choice, A Food Lover's Guide to Lower Cholesterol".
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Nutrition Facts
Amount Per Serving | %DV |
---|---|
Serving Size 205g | |
Recipe makes 4 servings | |
Calories 366 | |
Calories from Fat 210 | 57% |
Total Fat 23.44g | 29% |
Saturated Fat 3.67g | 15% |
Trans Fat 0.0g | |
Cholesterol 104mg | 35% |
Sodium 458mg | 19% |
Potassium 720mg | 21% |
Total Carbs 4.43g | 1% |
Dietary Fiber 0.3g | 1% |
Sugars 3.15g | 2% |
Protein 34.87g | 56% |
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