Swordfish Kabobs with Pine Nut Orzo Salad

This recipe packs a high protein punch from swordfish and plenty of complex carbs from whole wheat orzo.  We topped it off with Roasted Broccoli and Garlic.

 

 

 

 

 

 

 

 

 

 

 

(modification of a Rachel Ray recipe)

Serves 6

4 cloves of garlic, minced
4 sprigs of fresh oregano, leaves stripped and finely chopped
6 sprigs of fresh rosemary, leaves stripped and finely chopped
¼ cup green olive tapenade
1 teaspoon crushed red pepper flakes
1 lemon, zested and juiced
¼ cup extra virgin olive oil
1 ½ pounds firm white flesh fish (swordfish or halibut), cut in to 1” chunks
Salt and Pepper
1 pint cherry tomatoes
1 red onion, sliced in half and then into wedges
Wooden Skewers (soaked in water for 30 minutes)

Preheat grill pan or outdoor grill to medium high heat.
In a large bowl, combine the garlic through olive oil.  Add the fish and coat evenly. Skewer the fish and cherry tomatoes (discard the fish marinade/oil mixture).  Skewer the onions on separate skewers.  Cook the fish for 8 – 10 minutes until firm, turning the kabobs frequently.  Cook the onions for 10-12 minutes.

Nutritional Info/Serving:  Calories 204, Fat 5 g, Protein 29 g, Carbs 5 g

Pine Nut Orzo Salad

½ pound whole wheat orzo
1 teaspoon salt
¼ cup pine nuts, lightly toasted
½ red onion, finely chopped
½ cup flat leaf parsley, finely chopped
½ cup reduced fat feta
¼ cup peperoncini, chopped
¼ cup kalamata olives, chopped
¼ cup sun dried tomatoes, chopped
1 tomato, diced
½ cucumber, diced
1 lemon, juiced
¼ cup extra virgin olive oil
Salt and Pepper to taste

Bring a pot of water to boil for the pasta salad. When the water boils, add 1 tsp salt and cook orzo to al dente (according to pasta instructions, 8 – 10 minutes). Drain orzo in to large bowl. Add pine nuts through olive oil to orzo, toss to combine and season with salt and pepper to taste.