Seared swordfish with mango salsa

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Good Food

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Recipe by Good Food

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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, sugar 12g, salt 0.34 g

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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, sugar 12g, salt 0.34 g

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