Seared swordfish with mango salsa
A great al fesco meal, simple, summery, light and refreshing - all you need now is some sun!
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
- 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.
- 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
Recipe from Good Food magazine, June 2007.
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http://www.bbcgoodfood.com/recipes/4398/
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
Perfect for supper in the garden
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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14 March 2008
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