A light, simple meal is perfect for a summer evening. For these kabobs, the seafood is marinated for 15 minutes. Then it needs only 5 minutes to cook.
The secret to cooking the kabobs is to start with a hot grill or broiler. The seafood will be crisp on the outside and moist and tender inside.
Leave about 1/4 inch between each ingredient on the skewers. This allows the heat to reach all sides of the food.
Zucchini and yellow squash add a colorful summer touch. The side dish can be made in minutes in a microwave oven. I've also given a method for stove-top cooking.
Here's a short cut: Add minced garlic to an oil and vinegar dressing instead of the marinade given.
* The fresher the fish the better. Use the portions given in the recipe and choose whatever looks best in the market.
* Minced garlic can be found in the produce section of most supermarkets.
* Large shrimp can be used instead of jumbo shrimp.
Zucchini and Yellow Squash Rice
Makes: 2 servings
package microwaveable brown rice
small zucchini, sliced (about 6 ounces, 1 1/2 cups sliced)
yellow squash, sliced (about 6 ounces, 1 1/2 cups sliced)
teaspoons olive oil
Salt and freshly ground black pepper
cup grated Parmesan cheese
Cook the rice according to package instructions. Measure 1 1/2 cups rice and save the remaining rice for another time. Set aside. Place zucchini slices and yellow squash slices in a microwave-safe bowl and microwave on high 3 minutes. Remove and toss them with olive oil. Add 1 1/2 cups of rice, and salt and pepper to taste. Sprinkle Parmesan cheese on top.
Per serving: 194 calories, 9 grams fat, 3 grams saturated fat, 8 milligrams cholesterol, 8 grams protein, 22 grams carbohydrates, 2 grams fiber, 164 milligrams sodium.
Nutritional analyses courtesy of the Miami Herald
Makes: 2 servings
tablespoons fresh lime juice
tablespoons olive oil
teaspoon minced garlic
teaspoon freshly ground black pepper
For the kabobs:
small red bell pepper (about 1 cup quartered)
small green bell pepper (about 1 cup quartered)
peeled jumbo shrimp
large sea scallops
Heat grill or broiler.
Mix the marinade ingredients together in a self-seal plastic bag. Cut the swordfish into 1-inch cubes. Halve the peppers and remove the stem and seeds. Cut into quarters or sixths depending on the size. Place the seafood in the marinade. Leave for 10 minutes. Turn bag and marinate another 5 minutes.
Remove seafood from the marinade and alternate the swordfish, peppers, shrimp and scallops on the skewers. Grill for 2 minutes. Turn skewers and grill 3 minutes. Use the same timing if using a broiler. Serve immediately with the side dish.
Per serving: 236 calories, 6 grams fat, 1 gram saturated fat, 128 milligrams cholesterol, 34 grams protein, 10 grams carbohydrates, 3 grams fiber, 282 milligrams sodium.