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    You are in: Home / Recipes / Hula Swordfish Express T-J Recipe
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    Hula Swordfish Express T-J

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    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    5 mins

    15 mins

    Nana Lee's Note:

    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.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Spray
    2. 2
      NOTE:.
    3. 3
      NEVER thaw seafood at room temperature(SEE NOTE BELOW)and marinate only in the refrigerator.
    4. 4
      DISCARD MARINADE AFTER USE!
    5. 5
      Spray an ovenproof pan with oil.
    6. 6
      Place defrosted fish in the pan and pour 1/4 cup of Soyaki over fish, turn fish and repeat.
    7. 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. 8
      NOTE RE DEFROSTING FISH:.
    9. 9
      Best bet - thaw from frozen in package in the refrigerator for 24 hours.
    10. 10
      2nd best - in packaging in a bowl of water in fridge for 1-2 hours.
    11. 11
      Quick thaw - under cold running water.
    12. 12
      Cheater thaw - remove packaging and microwave on defrost until thawed.
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    Nutritional Facts for Hula Swordfish Express T-J

    Serving Size: 1 (260 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 239.2
     
    Calories from Fat 49
    20%
    Total Fat 5.5 g
    8%
    Saturated Fat 1.5 g
    7%
    Cholesterol 53.0 mg
    17%
    Sodium 123.6 mg
    5%
    Total Carbohydrate 19.5 g
    6%
    Dietary Fiber 1.0 g
    4%
    Sugars 17.9 g
    71%
    Protein 27.4 g
    54%

    The following items or measurements are not included:

    soyaki

    Detailed Nutrition Values About Nutrition Info

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