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Nutrition Facts
Serving Size 1 (260g) Recipe makes 2 servings The following items or measurements are not included below: soyaki
Calories 239
Calories from Fat 49		(20%)
Amount Per Serving		%DV
	Total Fat 5.5g	8%
	Saturated Fat 1.5g	7%
	Monounsaturated Fat 2.1g
	Polyunsaturated Fat 1.3g
	Trans Fat 0.0g
Cholesterol 53mg		17%
Sodium 123mg		5%
Potassium 543mg		15%
Total Carbohydrate 19.6g		6%
	Dietary Fiber 1.0g	4%
	Sugars 18.0g
Protein 27.4g		54%
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Hula Swordfish Express T-J

Recipe #165158 | 20 min | 5 min prep | add private note

⁽¹⁾ RATE IT NOW Print Recipe

By: Nana Lee
Apr 21, 2006

As I've stated before, I'm not a fish person, I truly dislike seafood. However, when I come across recipes such as this, I cannot help but post them for those of you who do like seafood. Please see the NOTES in the recipe directions for important info re: thawing and marinating fish.

SERVES 2 (change servings and units)

Ingredients

2 trader joe's swordfish steaks, in our freezer case
1/2 cup trader ming's soyaki
1 cup trader joe's all natural 100% hawaiian pineapple chunk, drained
trader joe's extra virgin Italian olive oil

Directions

1
Spray
2
NOTE:.
3
NEVER thaw seafood at room temperature(SEE NOTE BELOW)and marinate only in the refrigerator.
4
DISCARD MARINADE AFTER USE!
5
Spray an ovenproof pan with oil.
6
Place defrosted fish in the pan and pour 1/4 cup of Soyaki over fish, turn fish and repeat.
7
Broil the fish for 7 minutes and then turn them over, top with pineapple and return to the oven for another 7 minutes or until done (when fork inserted, fish flakes).
8
NOTE RE DEFROSTING FISH:.
9
Best bet - thaw from frozen in package in the refrigerator for 24 hours.
10
2nd best - in packaging in a bowl of water in fridge for 1-2 hours.
11
Quick thaw - under cold running water.
12
Cheater thaw - remove packaging and microwave on defrost until thawed.