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 EXOTIC FISH STEAKS with MARMALADE SAUCE


 Ingredients
4 x 170g (6oz) tuna, shark or swordfish steaks, fresh or frozen, skinned

Sauce
1 x 15ml spoon (1 tablespoon) olive oil
1 x 15ml spoon (1 tablespoon) soy sauce
2 x 15ml spoon (2 tablespoons) orange juice
1 x 15ml spoon (1 tablespoon) orange marmalade
1 x 5ml spoon (1 teaspoon) dried mixed herbs
salt and black pepper
fresh orange rind, to garnish (optional)

 Serves 4

NUTRITIONAL VALUES PER PORTION (APPROX) 226 Kilocalories;
31g Protein; 10g Fat; 4g Carbohydrate; 0g Fibre.

Conventional Method

Pour the sauce into a shallow pan. Bring to the boil, reduce the heat. Add the fish, cover and simmer for 8-10 minutes until the fish is cooked. Serve with noodles or rice and seasonal vegetables

 Method
Microwave Power: 800 Watt

In a small bowl mix the sauce ingredients together and set aside. Place the steaks into a suitable dish.  Pour over the sauce.

Cover and cook on HIGH for 5-7 minutes (8-10, if frozen), turning the steaks once.

Serve with noodles or rice and seasonal vegetables.

 Wine

To compliment this try a nice dry table white wine available at all large stores like Publix etc.

 

 

 


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