I've got to head for bed - it's after midnight here and I need my sleep.
But serious suggestion - YOU remember how that sauce tasted, so go ahead and play with the recipe you've got so far, see how close you can get. I've got a number of recipes which I worked out this way. Many chefs do the same thing - if you asked that chef for the recipe, he probably wouldn't be able to give it to you, because he probably threw something together on the spot.
As for the fattening ingredients - as with ANY food, if you eat it in moderation and ensure you have a balanced diet of food you've prepared yourself (without a load of additives in it) then you can't go too far wrong. Eat food in season, fresh is best.
I was on a low-fat diet for over ten years, it did me no good at all. In previous years I counted calories - all it did was teach my metabolism to conserve energy, so in the long run I gained weight.
Then I counted carbs and found I had to maintain a diet of 30 g a day or less (carbs) and I lost 10 Kg over ten months - but you can't stay on such a low carb diet, you can't maintain.
Now - I follow the advice of my neurologist, plus keep carbs lower than dieticians recommend. I can maintain weight and still eat whatever I like, as long as I eat balanced and a variety.
One Aussie diet has an interesting rule - eat 15 different plants in a day. You can 'cheat' and make some of those plants various herbs you might use. For example, I would make a breakfast omelette with three bantam eggs, cheese, prawns and add in herbs such as chives, chervil, oregano, thyme, basil, coriander - that's six different herbs, all cut fresh from my garden. For lunch I might have a home-made vegetable soup (easy, with a blender) based on chicken stock to which I've added tomato, celery, parsley, onion and garlic. That's another five plants. All I need after that is carrots, potatoes, peas and cauliflower for dinner (with the steak).
As you can see, it forces you to eat with variety, which forces you to eat healthy. But it's fun and tastes great. You also fill up on good food and are less likely to be tempted by rubbish.
But as I said, I was going to bed. I'll look up recipes tomorrow, and I'll think in my sleep. With the swordfish sauce - try experimenting. A good start would be a lemon juice-based vinaigrette (lemon juice + olive oil, mostly oil - and use the good stuff, not 'lite' which is flavourless rubbish and no better for you anyway) and add a teeny bit of horseradish. Make up the basic vinaigrette then break it up into small 'doses'. To each one, add an extra ingredient, such as a teaspoonful of sugo (bottled Italian tomato sauce), a small spoonful of horseradish, a bit of onion and/or garlic. Herbs. Go easy on the extras and also, don't forget salt and pepper in the basic vinaigrette.
If you only make a Tablespoon of sauce at a time, from the larger base amount of vinaigrette, you won't be wasting anything or creating vast amounts of stuff that has to be eaten (or thrown away).
And what to eat all this vinaigrette with? Make some leafy salads, or pour it over steamed broccoli.
And if this doesn't work - try adding a bit of mayonnaise to the sauce, see if that changes it.
But the chef would have used fresh ingredients too - the best-tasting stuff usually does, plus it's cheaper and healthier. So that should limit the possibilities for you.
Good luck, as I said I'm thinking about it in my sleep now.
Good night.
Marg
