Seared swordfish with mango salsa

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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.

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• 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

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• Janine

  11 July 2008

  Janine commented on this recipe

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

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• 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.

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• Middle Donalnd

  22 February 2009

  Middle Donalnd commented on this recipe

  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.

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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

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Difficulty and servings

Serves 2

Easily doubled

Preparation 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

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