Cuban-Style Swordfish with Fresh Tomato Salsa
Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Variation: Broiler Method: Preheat broiler. Place fish on the greased unheated rack of a foil-lined broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until the fish flakes easily when tested with a fork, turning once halfway through broiling.
3 lean protein, 1 1/2 fat, 1 vegetable