1 tsp. cardamom pods
\n3\/4 C. refrigerated carrot juice
\nAbout 1 1\/2 tsp. rice vinegar
\n1 tsp. cornstarch
\n1\/2 tsp. sugar
\nSalt
\n1 lb. boned, skinned swordfish or halibut
\n1 tsp. olive oil
\n1\/4 tsp. coarse-ground pepper
\n1 T. minced fresh chives (optional)<\/p>\n
Crush cardamom pods; remove black seed. In a 1- to 1 1\/2-quart pan, mix cardamom seed, carrot juice, 1 1\/2 tsp. 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 C., 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. Meanwhile, rinse fish, pat dry, and cut into 4 equal portions. Rub fish all over with olive oil and sprinkle lightly with salt. Set a 10- to 12-inch nonstick frying pan (with ovenproof 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 pepper evenly over fish. Put pan with fish in a 400\u00b0 oven; bake until fish is opaque but still moist-looking in center of thickest part (cut to test), 5 to 7 minutes. Transfer fish to rimmed plates. Spoon sauce evenly around fish and sprinkle with chives.<\/p>\n
Yield: 4 servings
\nCalories: 171
\nFat: 5.7g
\nFiber: 0g<\/p>\n","protected":false},"excerpt":{"rendered":"
1 tsp. cardamom pods 3\/4 C. refrigerated carrot juice About 1 1\/2 tsp. rice vinegar 1 tsp. cornstarch 1\/2 tsp. sugar Salt 1 lb. boned, skinned swordfish or halibut 1 tsp. olive oil 1\/4 tsp. coarse-ground pepper 1 T. minced fresh chives (optional) Crush cardamom pods; remove black seed. In a 1- to 1 1\/2-quart pan, mix cardamom seed, carrot juice, 1 1\/2 tsp. vinegar, cornstarch, and sugar until well blended. Stir over high heat until mixture boils; reduce heat…<\/p>\n