Seared swordfish with mango salsa

Recipe uploaded by

Good Food

2 ratings

Recipe by Good Food

Subscribe to Good Food magazine - 3 issues for £3

Tested

Leave a comment or rate this recipe

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.

Super salsa

This salsa works well with other types of fish - try it with tuna or salmon. It also tastes great with grilled pork chops.

Per serving

208 kcalories, protein 19g, carbohydrate 12g, fat 10 g, saturated fat 2g, fibre 2g, salt 0.34 g

Latest comments and suggestions

• Jacqueline H

  14 March 2008

  Jacqueline H rated and commented on this recipe

  

  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.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• fanpan32

  30 May 2008

  fanpan32 commented on this recipe

  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

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Janine

  11 July 2008

  Janine commented on this recipe

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

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• evelyn-r

  31 December 2008

  evelyn-r rated and commented on this recipe

  

  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.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:

http://www.bbcgoodfood.com/recipes/4398/

Your binder

• Register
• Sign in
• More info

Save your favourite recipes; add, rate and comment on recipes. Plus, get our newsletter.

Ingredients

• 1 tbsp olive oil
• 2 swordfish steaks, about 100g each buy from sustainable stocks)
• ½ tsp 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

Search Good Food

Keywords

Filter search

Recipes All this site The web

Refine your recipe search

Search filter options

Search by cooking times Less than 10 minutes 10-30 minutes 35-60 minutes Over an hour Search by difficulty Easy Moderately easy For the keen cook Search by cuisine American British Cajun & Creole Caribbean French German Greek Indian Italian Mediterranean Mexican Moroccan Scottish Spanish Swiss Thai Vietnamese Search by course Warm starter Cold starter Main course Side dish Pudding Search by calorie range Less than 200 200-400 400-600 600-800 Over 800 Search by occasion Midweek meal Dinner party Family favourite Birthdays Christmas New Year Mother's Day Chinese New Year Easter Search by chef Good Food Team olive Angela Nilsen Annabel Karmel Anthony Worral Thompson Gary Rhodes Gordon Ramsay James Martin John Torode Ken Hom Lesley Waters Mary Cadogan Merrilees Parker Nick Nairn Orlando Murrin Ruth Watson Silvana Franco Thane Prince Tony Tobin Search by diet Vegetarian Vegan Gluten-free Dairy-free Nut-free Egg-free Low-fat Low in salt Suitable for diabetics Search by magazine BBC Good food olive Search by servings 1 2 4 6 8 For a crowd

Difficulty and servings

Serves 2

Easily doubled

Preperation and cooking times

Prep 10 mins

Cook 5 mins

Low-fat, Super healthy

Good source of omega-3

Ingredients

• 1 tbsp olive oil
• 2 swordfish steaks, about 100g each buy from sustainable stocks)
• ½ tsp 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

Per serving

208 kcalories, protein 19g, carbohydrate 12g, fat 10 g, saturated fat 2g, fibre 2g, salt 0.34 g

Your binder

Here are three other great reasons why to sign up:

• You get an online binder, where you can store all your favourite recipes and create menus.
• You can add your own recipes to this site for others to try; plus, rate and make comments on recipes, and share your views on our blog.
• You can sign up for our weekly newsletter (sent out on Wednesdays) - it's packed with recipes, special offers and competitions.