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Seared swordfish with mango salsa

Seared swordfish with mango salsa

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Rating: 4 out of 5.11 ratings
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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!

  • Easily doubled
  • Easily halved
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal208
fat10g
saturates2g
carbs12g
sugars12g
fibre2g
protein19g
low insalt0.34g
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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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Overall rating

Rating: 4 out of 5.11 ratings
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