Seared swordfish with mango salsa

Seared swordfish with mango salsa

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(6 ratings)

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Cooking time

Prep: 10 mins Cook: 5 mins

Skill level

Easy

Servings

Serves 2

A great al fresco meal, simple, summery, light and refreshing - all you need now is some sun!

Nutrition and extra info

Additional info

  • Easily doubled / halved
  • Healthy
Nutrition info

Nutrition per serving

kcalories
208
protein
19g
carbs
12g
fat
10g
saturates
2g
fibre
2g
sugar
12g
salt
0.34g

Ingredients

  • 1 tbsp olive oil
  • 2 swordfish steaks, about 100g each buy from sustainable stocks)
  • ½ mango, peeled and chopped
  • 2 spring onions, thinly sliced
  • 1 red chilli, deseeded and finely chopped
  • zest and juice from ½ lime
  • handful coriander leaves, chopped
  • salad leaves, to serve

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Method

  1. Rub the oil all over the fish and season. Heat a griddle pan or BBQ, cook the fish for 3 mins, then turn over and cook for 3 mins on the other side until charred and just cooked through.
  2. For the salsa, toss together the mango, spring onions, chilli, lime zest and juice and coriander. Serve with the grilled fish and salad leaves.

Recipe from Good Food magazine, June 2007

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Comments

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sallymoonbeam's picture
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This is a great dish, certain to impress with the delicious flavours but very easy to do. I used a pack of chopped mango, which I don't think actually worked out to be any more expensive than buying a fresh one and chopping it up.

hilaryjet's picture

checked with the team and the chili is right but should be half a mango not half a tsp.

apricots's picture

Eeer... I think the ingrediants have swapped themselves around! Try 1 whole mango and half a teaspoon of chilli?

(...I might've tried making this salsa yesterday with the specified amount of chilli...and suffered the consequences!)

danielledlima's picture

1/2 tsp mango? Can't be right... More like half a mango...?

jburton's picture
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The Salsa with this is gorgeous. Served it with Jamie Oliver's Home-made Elvis Burgers (on his website) in a bowl, instead of spring onions I used half a red onion as I had some in already. Like evelyn-r I also bought a couple of packs of ready to eat slices, I agree it was so much easier. It was so nice, I also let it stand in the fridge for a couple of hours before serving, I found the flavours infused together and tasted even better. The colour are really pretty, it reminded me of summer, definitely a keeper.

cakeanyone's picture
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I made the salsa as a starter with king prawns wrapped in parma ham and baked for 10 mins and it was gorgeous. I used a whole large mango, 1 chilli, juice of a whole lime, whole bunch of spring onions and small amount of chopped coriander and mint. I made it a few hours in advance and it was lovely.

kittydowner's picture

I have yet to try out this recipe but am tempted to do it tomorrow. Noticed the comments from others about handling mangos. There are two ways you can do it: (1) hold the mango like it's standing up then use a shape knife and slice it down in the middle and along one side of the stone. Repeat the same with the other side. Slice the mango horizontally and diagonally just right to the skin but not cutting it thru and repeat it with the other half. Use a big spoon and scoop out the flesh by sliding it closely against the skin. It will all come out easily. NB if you want to serve mangos to guests as they are, you can use this method but don't scoop out the flesh. Instead, turn the mangos like inside out so all the cut mangos pieces are turned out like "hedgehogs".

(2) Use a skin peeler or a sharp knife to peel the skin of one side then cut the mango on the short side, i.e the width, and use the knife to slice it against the stone to get the flesh out.

glenyst's picture
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I did this exactly as per the recipe and thought it was great. I cheated with the mango and bought a couple of packs of the ready to eat slices from Tesco which I then just had to chop up. Saves all that peeling and stoning, which I agree isn't always easy.

janhill2's picture

I added raisins and tomato to the salsa and served with cold chicken and salad.

smurfe32's picture

i love this dish i added sliced garlic and fresh thyme and a pinch of paprika and chilli to spice it up a bit lovely

jhemstock's picture
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I tried this dish with tuna steak and both my husband and I loved it. The only thing to put you off is cutting up the mango which is not always easy! Loved the sweet and spicy combination of the salsa and have now made the dish several times.

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