Food & Drink

Red, green and fast is the way to cook for 2

Add toasted pecans to prepared pesto and tomato juice to couscous to make a colorful meat with lots of flavor.
Add toasted pecans to prepared pesto and tomato juice to couscous to make a colorful meat with lots of flavor. LINDA GASSENHEIMER - MIAMI HERALD

Red tomato couscous and pesto swordfish combine for a colorful meal with lots of subtle flavors.

Toasting pecans for the pesto intensifies their flavor. They give added flavor to store-bought reduced-fat pesto for this quick meal.

Instead of swordfish, you can use any type of non-oily, fish such as halibut, tuna or flounder.

Here are the ingredients you'll need:

To buy: 1 package pecan pieces, 1 container reduced-fat pesto sauce, 2 (6-ounce) swordfish steaks, 1 small bottle low-sodium tomato juice, 1 package couscous, 1 ripe tomato and 1 bunch fresh cilantro.

Staples: fat-free, low-sodium chicken broth, salt and black peppercorns.

Email Linda Gassenheimer:

Swordfish With Toasted Pecan Pesto

2 tablespoons coarsely chopped or broken pecan pieces

1/4 cup reduced-fat pesto sauce

2 (6-ounce) swordfish steaks

Salt and freshly ground black pepper

Preheat oven to 375 degrees. Line a baking sheet with foil and add the pecans. Place in the oven while it is preheating for 2 to 3 minutes to toast the pecans. Remove from the oven and mix the pecans into the pesto sauce.

Place swordfish on the same baking sheet. Sprinkle with salt and pepper to taste and spoon the pesto sauce on top of the fish. Place in the oven and bake for 10 minutes.

Per serving: 366 calories (50 percent from fat), 20.2 g fat (3.8 g saturated, 8.9 g monounsaturated), 71 mg cholesterol, 37.8 g protein, 4.9 g carbohydrates, 1.6 g fiber, 406 mg sodium.

Yield: 2 servings.

Tomato Cilantro Couscous

1/3 cup low-sodium tomato juice

1/3 cup fat-free, low-sodium chicken broth

1/2 cup couscous

1/2 cup diced ripe tomato

1/4 cup chopped fresh cilantro

Salt and freshly ground black pepper

Combine tomato juice and chicken broth in a saucepan. Bring to a boil. Place the couscous in a large bowl. Pour the boiling liquid over the couscous and stir with a fork. Let stand 5 minutes.

Add the tomato and cilantro and fluff with a fork to separate the grains. Add salt and pepper to taste.

Per serving: 183 calories (2 percent from fat), 0.4 g fat (0.1 g saturated, 0.1 g monounsaturated), 0 mg cholesterol, 7.2 g protein, 37.4 g carbohydrates, 3.1 g fiber, 39 mg sodium.

Yield: 2 servings.