Lables, Lables, Lables

Read those labels and really try to understand what it is that you are really putting into your body. This will take practice, but with a little time you will be able to pick all the right stuff. Go out and get the ingredients to make this.

Peppered Swordfish with Cardamom-Carrot Sauce
Serves 4
1 teaspoon cardamom pods
3/4 cup carrot juice
1 1/2 teaspoons rice vinegar
1 teaspoon cornstarch
1/2 teaspoon sugar
salt, to taste
1 pound boned, skinned swordfish or halibut
1 teaspoon olive oil
1/4 teaspoon coarse-ground black pepper
1 tablespoon minced fresh chives (optional)

1. Preheat oven to 400° F.
2. Crush cardamom pods; remove seeds.
3. In a l-to-1 l/2-quart pan, mix cardamom, carrot juice, rice vinegar, cornstarch,and sugar until well blended. Stir over high heat until mixture boils; reduce heat to low and simmer, stirring occasionally, until reduced to 1/2 cup, 7 to 9 minutes.Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt and more vinegar if desired. Pour sauce through a fine strainer into a bowl.
4. Meanwhile rinse fish, pat dry, and cut into 4 equal portions. Rub fish with oliveoil and sprinkle lightly with salt. Set a 10-to-12-inch nonstick frying pan (with oven proof handle) over high heat. When pan is hot, add fish and turn as needed to brown on both sides, 2 to 3 minutes total. Sprinkle black pepper evenly over fish.
5. Put pan in oven; bake until fish is opaque but still moist-looking in the center of the thickest part (cut to test), 5 to 7 minutes.
6. Transfer fish to rimmed plates. Spoon sauce evenly around fish, and sprinkle with chives.

NUTRITION PER SERVING
CALORIES 171 FAT 5.7 g (saturated 1.4 g) PROTEIN 23 g SODIUM 116 mg FIBER 1 g CARBOHYDRATE 5.5 g