Seared swordfish with mango salsa
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- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
A great al fresco meal, simple, summery, light and refreshing - all you need now is some sun!
| Highlight | Nutrient | Unit |
|---|---|---|
| kcal | 208 | |
| fat | 10g | |
| saturates | 2g | |
| carbs | 12g | |
| sugars | 12g | |
| fibre | 2g | |
| protein | 19g | |
| low in | salt | 0.34g |
Ingredients
- 1 tbsp olive oil
- 2 swordfish steaks, about 100g each buy from sustainable stocks)
- ½ 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
Method
- STEP 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.
- STEP 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.
RECIPE TIPS
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.
Goes well with
Recipe from Good Food magazine, June 2007
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