Seared swordfish with mango salsa

Seared swordfish with mango salsa

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(7 ratings)

Prep: 10 mins Cook: 5 mins

Easy

Serves 2
A great al fresco meal, simple, summery, light and refreshing - all you need now is some sun!

Nutrition and extra info

  • Easily doubled / halved
  • Healthy

Nutrition: per serving

  • kcal208
  • fat10g
  • saturates2g
  • carbs12g
  • sugars12g
  • fibre2g
  • protein19g
  • salt0.34g
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Ingredients

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 swordfish steaks, about 100g each buy from sustainable stocks)
  • ½ mango, peeled and chopped
  • 2 spring onions, thinly sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 1 red chilli, deseeded and finely chopped
  • zest and juice from ½ lime
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

  • handful coriander leaves, chopped
  • salad leaves, to serve

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.

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Comments, questions and tips

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foodislife97
16th Jun, 2017
5.05
Thank you very much for this quick but impressive recipe! It was a very interesting idea and I particularly liked the mixture of flavours, as the mango was sweet and the fish was salty (at least as I had seasoned it, with pepper and salt). I did cook the fish for longer than the times given so I would advise one to determine when to turn the fish or take it off the pan by the looks of the meat and to consider their own preferences. Also, keep in mind that both according to myself and people I've spoken to, swordfish's taste is quite specific so it might not be a good idea for a big family dinner or other events.
sallymoonbeam
14th May, 2013
5.05
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
31st Dec, 2012
checked with the team and the chili is right but should be half a mango not half a tsp.
apricots
12th Apr, 2012
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
2nd Apr, 2012
1/2 tsp mango? Can't be right... More like half a mango...?
jburton's picture
jburton
14th Mar, 2011
5.05
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
13th Feb, 2011
5.05
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
22nd Feb, 2009
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
31st Dec, 2008
5.05
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
11th Jul, 2008
I added raisins and tomato to the salsa and served with cold chicken and salad.

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